| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
Sami |
Chicken, Salads, Weight watc |
4 |
servings |
INGREDIENTS
| 2 |
tb |
Fresh lemon juice |
| 4 |
ts |
Olive oil |
| 4 |
ts |
Prepared mustard; yellow |
| 1 |
tb |
Chopped fresh rosemary; leaves only, or 1/2 teaspoon dried |
| 2 |
|
Garlic cloves; minced |
| 1/4 |
ts |
Salt |
| 1/4 |
ts |
Freshly ground black pepper |
| 10 |
oz |
Skinless boneless chicken breast; one whole, butterflied and pounded thin |
| 2 |
tb |
Orange juice |
| 1 |
tb |
Red wine vinegar |
|
|
Granulated sugar substitute to equal 1-tablespoon sugar |
| 1 |
ts |
Balsamic vinegar |
| 8 |
c |
Spinach leaves: packed; well rinsed & dried and torn into bite-size pieces |
| 2 |
c |
Sliced mushrooms |
| 1 |
md |
Red onion; thinly sliced |
INSTRUCTIONS
1. 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.
2. 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.
3. 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.
4. Divide spinach, mushrooms and onion evenly among 4 plates, arranging
vegetables in a circle.
5. 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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