N & L Cookbook

Posts Tagged ‘olive oil’

Ingredients:

• 4 (6 ounce) boneless, skinless chick breast halves
• grated rind of two lemons
• 1 tablespoon olive oil
• 1 1/2 teaspoon dried oregano
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon water
• 2 minced garlic cloves
• 4 lemon halves

Directions:

1. Pound chicken breast halves to 1/4 inch thickness.
2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
3. Rub lemon-oregano mix over both sides of chicken
4. Grill 3 minutes on each side or until done
5. Squeeze lemon juice over each breast half.

• Servings:  4

• Calories:  226
• Fat: 6g
• Fiber: 1g

• WW Points: 5

Ingredients:

• 4 skinless, boneless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 1/2 teaspoon olive oil
• 1 clove garlic, minced
• 1/2 cup fat-free, less sodium chicken broth
• 1 1/2 teaspoon diced herbs de provence
• 1 teaspoon fresh lemon juice
• 1 teaspoon butter

Directions:

1. Sprinkle chicken with salt and pepper.
2. Heat oil in a large nonstick skillet over medium high heat.
3. Add chicken, cooking 6 minutes on each side or until done.
4. Remove chicken from pan, keeping it warm
5. Add garlic to pan, cook 1 minute stirring constantly.
6. Add broth and herbs de provence; bring to a boil, scraping pan to loosen any brown bits.
7. Cook until reduced by half (approximately 3 minutes)
8. Remove from heat; add lemon juice and butter, stirring until butter melts.
9. Serve sauce over chicken.

• Servings:4

• Calories: 248
• Fat: 8.2g
• Fiber: 0g

Ingredients:

• 8 ounces uncooked angel hair pasta
• 2 teaspoons olive oil
• 4 skinless, boneless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 cup chopped green onions
• 1/3 cup dry vermouth
• 1 teaspoon minced fresh rosemary
• 1/2 cup fat-free, less sodium chicken broth
• 1/3 cup whipping cream
• 2 tablespoons chopped green onion

Directions:

1. Cook pasta according to package directions
2. Heat oil in a large nonstick skillet over medium high heat
3. Sprinkle chicken with salt and pepper
4. Add chicken to pan, cook 3 minutes on each side, or until lightly browned
5. Add 1/2 cup green onions, vermouth, and rosemary; cook 30 seconds
6. Stir in broth; cook 2 minutes or until the chicken is done
7. Add cream; cook 2 minutes
8. Server chicken and sauce over pasta garnished with green onions

• Servings:4

• Calories: 480
• Fat: 12.5g
• Fiber: 2.9g

Ingredients:

• 2 large sweet potatoes, peeled and cut into wedges
• olive oil cooking spray
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper

Directions:

1. Preheat oven to 350.
2. Put the sweet potato wedges into a large bowl, spray with cooking spray and toss to coat evenly.
3. Combine the spices in a cup, sprinkle over the potatoes and toss to coat.
4. Arrange the potatoes cut side down on a baking sheet.
5. Bake 15 minutes on each side, or until the potatoes are soft.

• Servings:4 (4 wedges per serving)

• Calories: 95
• Fat: 1g
• Fiber: 3g

• WW Points:1

Ingredients:

• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• 1 teaspoon minced fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon tumeric
• 1/4 teaspoon cinnamon
• 1/4 teaspoon salt
• 1 pound skinless boneless chicken thighs
• 1/4 cup low sodium chicken broth
• 1/4 cup dried apricot halves, chopped
• 2 pitted dates, chopped
• 1 tablespoon lemon zest
• 1 tablespoon water

Directions:

1. In a gallon size ziplock bag, combine the oil, garlic, ginger, cumin, paprika, tumeric, cinnamon, and salt.
2. Add chicken and seal the bag, turning to coat.
3. Refrigerate and marinate at least 1 hour.
4. Drain and discard the marinade.
5. Spray a non-stick skillet with cooking spray and heat on medium high heat.
6. Add chicken & broth; cook cover for 15 minutes.
7. Turn the chicken over.
8. Add the apricots, dates, lemon zest, and water.
9. Cook, covered, until chicken is done, about 15 minutes.
10. Add more water if needed to prevent sticking.

• Servings: 4
• Serving Size: 1 Thigh

• Calories: 202
• Fat: 8g
• Fiber: 1g

• WW Points: 5