Posts Tagged ‘7 points plus’

Apple & Onion Chicken Bake

Apple & Onion Chicken Bake

Simply Filling + 5 WPA (7 Points Plus)

Serves 2

  • 1 cup green apple slices
  • 1 medium sweet onion, thinly sliced
  • 2 tablespoons light butter, divided
  • ½ lb boneless skinless chicken breasts
  • ⅛ teaspoon salt
  • Dash of pepper
  • ¼ cup plain breadcrumbs
  • ½ teaspoon dried thyme
  • ¼ cup shredded Parmesan cheese

Preheat oven to 350 degrees.

Sauté apples and onions in 1 tablespoon light butter for 6 minutes or until tender. Transfer to a sprayed baking dish.

Saute apple and onion

Saute apple and onion

Top with chicken; sprinkle with salt and pepper.

Combine breadcrumbs and thyme with Parmesan; sprinkle over chicken. Drizzle 1 tablespoon light butter evenly over chicken.

Top chicken with breadcrumbs, thyme and parmesan

Top chicken with breadcrumbs, thyme and parmesan

Bake uncovered 25 to 30 minutes or until chicken is done.

Couscous Chicken Crunch – Simply Filling + 5 WPA (7 Points Plus)

Couscous Chicken Crunch

Simply Filling + 5 WPA (7 Points Plus)

Serves 6

  • 1½ lb boneless chicken breasts, cut to chunks
  • 2 teaspoons olive oil
  • ½ teaspoon salt
  • 3 tablespoons chopped fresh sage leaves
  • 8 oz apple juice
  • ½ cup diced apples
  • ½ cup diced pears
  • 6 oz Near East® roast garlic/olive oil couscous

Marinate chicken breasts in olive oil, salt and sage for 5 minutes.

Saute chicken with marinade in a large pan over medium heat until browned and cooked through, about 10 minutes.

Remove chicken from pan and set aside.

Add apple juice to pan and bring to a simmer for 5 minutes. Add apples, pears, couscous with spice sack in box. Stir well;  continue to simmer 2 to 4 minutes. Cover pan and simmer 6 minutes. Fold in cooked chicken and fluff couscous with a fork.

Tuscan Bean and Turkey Skillet – 100% Simply Filling – 7 Points Plus

Tuscan Bean and Turkey Skillet – 100% Simply Filling – 7 Points Plus

Serves 4

  • 2 tsp olive oil
  • 1/2 tsp dried basil
  • 1 tsp chopped garlic
  • 1 cup chopped onion
  • 1 1/2 cups turkey, cooked and cubed
  • 1/3 cup canned diced tomatoes
  • 2 cans of Cannellini beans, rinsed and drained

When I make this recipe I usually divide the ingredients between two Ziploc freezer bags.  Remove as much air as possible, seal and freeze.

On the day I am using it, I defrost during the day and in the evening just empty contents of the bag into a skillet and cook until hot and bubbling.

Recipe from Saving Dinner

Slow Cooker Beef and Peppers – 100% Simply Filling – 7 Points Plus

Slow Cooker Beef and Peppers – 100% Simply Filling – 7 Points Plus

Serves 4

  • 2 tsp olive oil
  • 1lb lean round steak
  • 1 large green bell pepper
  • 1 cup chopped onion
  • 1/2 cup beef broth
  • 1 Tbsp soy sauce
  • 1/8 tsp ground ginger
  • 1 tsp chopped garlic
  • 1/2 tsp Worcestershire sauce
  • Cut beef into chunks.
  • Thinly slice green pepper.

Place all ingredients in slow cooker.  Cover and cook on low for 6-8 hours or on high for about 4 hours.

This recipe is from Saving Dinner


Pork Milanese – 100% Simply Filling – 7 Points Plus

Pork Milanese – 100% Simply Filling – 7 Points Plus

Serves 2

  • 2 boneless, lean pork chops-4oz each
  • 1 egg
  • 1 tsp Dijon mustard
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1/8 cup milk
  • 1/4 cup seasoned breadcrumbs
  • 1/2 Tbsp Vegetable Oil

Place pork between two sheets of waxed paper and pound until twice the size.  Season with salt and pepper.

Whisk together egg,  mustard, salt, pepper and milk.

Spread breadcrumbs in a shallow dish.

Dip pork chops into egg mixture and then breadcrumbs.

Heat oil over medium-high heat.  Cook for 3-4 mins per side or until cooked through.

Corn & Shrimp Chowder (7 Points Plus)

Corn & Shrimp Chowder (7 Points Plus)

Shrimp & Corn Chowder 1

Serves 3
• 2 ears of fresh Sweet Corn
•2/3 cup Low Fat Evaporated Milk
•2 cups Vegetable or Chicken Broth
•1 sprig Fresh Thyme
•1/3 Onion, chopped
•1 diced Potato
•1 Celery Stalk, diced
•½ lb Shrimp
•1 Tbsp Flour
•½ Tbsp Butter
•1 clove Garlic, minced
•Salt and Pepper to taste
•1/8 cup Fresh Chopped Parsley

Melt butter in a large soup pot. Once melted, add onions, celery, thyme and garlic. Cook for 7 mins. Add the shrimp and cook for 3 mins or until cooked through. Remove shrimp and set aside.

Sprinkle the veggies with the flour and stir to coat.

Add the broth to the soup pot and bring to a boil.

Once boiling, add the evaporated milk and the potatoes. Bring to a boil again and allow everything to boil rapidly for about 7 mins or until the potatoes begin to break down slightly. Before adding the corn, taste the broth and add a generous amount of salt and pepper to flavor.

Turn down the heat to a simmer and add in the fresh corn kernels. Allow to cook for between 8-10 min until corn is cooked. Mix in the shrimp and fresh parsley and serve.

One serving is for lunch later in the week.

Blueberry French Toast Casserole (7 Points Plus)

Blueberry French Toast Casserole (7 Points Plus)

Blueberry French Toast 3

Serves 2

  • 3oz Bread Roll, cut into cubes
  • 1 Egg
  • 1 Egg White
  • ½ cup Light Vanilla Yoghurt
  • ¼ cup Fat Free Milk
  • 1 Tbsp Brown Sugar
  • ½ tsp Cinnamon
  • 1 Tbsp Maple Syrup
  • ½ pint Blueberries
  • Pinch of salt

In a bowl whisk together the eggs, yogurt, milk, sugar, cinnamon, salt and maple syrup.

Lay the bread cubes out in a small baking dish or divide between 2 ramekins.  Toss in the blueberries.

Pour the egg mixture over and toss so everything is well coated.  Let sit for  at least one hour or overnight.

Preheat oven to 350 degrees.

Bake for 35 mins until golden brown.

Recipe is from Slender Kitchen

Turkey Bacon Cheddar Eggwich (7 Points Plus)

Turkey Bacon Cheddar Eggwich (7 Points Plus)

Turkey Bacon Sandwich

Serves 3

• 3 Eggs
•3 Reduced Calorie English Muffins
•6 slices Turkey Bacon, cooked
•9 Tbsp Shredded Low Fat Cheddar Cheese
•Salt and Pepper

Preheat the oven to 350 Degrees. Spray a muffin tin with cooking spray. Alternatively, if you prefer a flatter egg use a ramekin dish.

Drop one egg into each muffin slot and sprinkle with salt and pepper.

Turkey Bacon 1

Cook for 10-15 mins until the egg is cooked through.

Cook up the turkey bacon in a non stick skillet.

Turkey Bacon 2

Meanwhile begin assembling the muffins.

Layer each muffin with 2 slices turkey bacon, 3 Tbsp cheese and egg. Top with other muffin half.

Turkey Bacon 3

Place into freezer unwrapped for one hour. This helps to eliminate the extra moisture.

Then pull out and wrap in plastic wrap and place in Ziploc bag.

To reheat during the week, just wrap in a paper towel and microwave for 45 seconds.

One is for this morning. The other two servings are for breakfast on Monday and Wednesday.

Carolina Crock Pot Pork (7 Points Plus)

Carolina Crock Pot Pork (7 Points+)

Serves 4

  • 1 1/8 pound Pork Shoulder Roast
  • 1/2 cup chopped Onion
  • 1 tsp chopped Garlic
  • 1 tsp Dry Mustard
  • Salt and Pepper to taste
  • 1/4 cup Tomato Paste
  • 1/8 cup Worcestershire Sauce
  • 2 Tbsp Cider Vinegar
  • 2 tsp Olive Oil

Cut pork into 3 or 4 smaller pieces.

Place all ingredients in crock pot.

Cook on high for 5 to 7 hours or low for 8 to 9 hours, depending on your crockpot.

When done, shred pork with two forks and serve with crock pot juices.

Per Serving:  286 Calories, 20g Fat, 18g Protein, 7g Carbs, 1g Fibre (7 Points+)

Chicken Tortilla Casserole (7 Points Plus)

Chicken Tortilla Casserole (7 Points+)

Serves 8

Chicken tortilla casserole

  • 1 can (10 3/4 oz) 98% fat free 45% less sodium condensed cream of chicken soup
  • 1 can (4.5 oz) chopped green chiles
  • 1 container (8 oz) fat-free sour cream
  • 1/2 cup fat-free (skim) milk
  • 2 1/2 cups shredded cooked chicken breast
  • 8 yellow corn tortillas (6 or 7 inch), torn into bite-size pieces
  • 1 medium green bell pepper, chopped (1 cup)
  • 1 large tomato, chopped (1 cup)
  • 1 1/2 cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz)

Heat oven to 350°F.

Spray 13×9-inch (3-quart) glass baking dish with cooking spray.

In large bowl, mix soup, chiles, sour cream and milk until blended.

Stir in chicken, tortillas and bell pepper.

Stir in tomato and 1 cup of the cheese.

Spoon and spread mixture in baking dish.

Cover with foil. Bake 40 minutes.

Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes.

Per Serving:  270 Calories, 11g Fat, 22g Carbs, 2g Fiber, 22g Protein

This recipe is from the Betty Crocker website.

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