| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Sami | Chicken, Salads, Weight watc | 4 | Servings |
INGREDIENTS
| 2 | T | Fresh lemon juice |
| 4 | t | Olive oil |
| 4 | t | Prepared mustard, yellow |
| 1 | T | Chopped fresh rosemary |
| leaves only or 1/2 | ||
| teaspoon dried | ||
| 2 | Garlic cloves, minced | |
| 1/4 | t | Salt |
| 1/4 | t | Freshly ground black pepper |
| 10 | oz | Skinless boneless chicken |
| breast one whole | ||
| butterflied and pounded | ||
| thin | ||
| 2 | T | Orange juice |
| 1 | T | Red wine vinegar |
| Granulated sugar substitute | ||
| to equal 1-tablespoon | ||
| sugar | ||
| 1 | t | Balsamic vinegar |
| 8 | c | Spinach leaves: packed, well |
| rinsed & dried and torn | ||
| into bite-size pieces | ||
| 2 | c | Sliced mushrooms |
| 1 | Red onion, thinly sliced |
INSTRUCTIONS
Preheat broiler. Spray broiler pan with nonstick cooking spray. In shallow bowl, with wire whisk, combine lemon juice, 1 teaspoon of the oil, the mustard, rosemary, garlic, 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper. Add chicken; turn to coat. Transfer chicken to prepared broiler pan, reserving remaining lemon juice mixture; broil 4" from heat 3-4 minutes, until golden brown. Turn chicken; top with reserved lemon juice mixture. Broil 3-4 minutes longer, until golden brown and cooked through. Meanwhile, to prepare dressing, in small bowl, combine the remaining 1 tablespoon oil, the orange juice, wine vinegar, sugar substitute, balsamic vinegar, remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Divide spinach, mushrooms and onion evenly among 4 plates, arranging vegetables in a circle. Cut chicken into 1/4" slices; place one-fourth of the chicken slices in center of each salad. Drizzle each salad with one-fourth of the dressing. Makes 4 servings . EACH SERVING (4 CUPS) PROVIDES: 1 Fat, 5 1/4 Vegetables, 2 Proteins, 5 Optional Calories. PER SERVING: 182 Calories, 6 g Total Fat, 1 g Saturated Fat, 41 mg Cholesterol, 361 mg Sodium, 11 g Total Carbohydrate, 4 g Dietary Fiber, 22 g Protein, 166 mg Calcium Recipe from Weight Watchers Quick Meals ~ Weight Watchers Staff (1998). MC and email from Pat Hanneman <kitpath@earthlink.net> 01/99 Recipe by: Weight Watchers Quick Meals Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Jan 10, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 259
Calories From Fat: 90
Total Fat: 10.1g
Cholesterol: 73.1mg
Sodium: 1070.8mg
Potassium: 624.5mg
Carbohydrates: 6.1g
Fiber: <1g
Sugar: 3.7g
Protein: 34.2g