Baked Buffalo Chicken Nuggets

Submitted by Crystal Cabral

Original Credit: skinnytaste

Servings: 4 • Size: 10 nuggets • Points +: 5 pts • Smart Points: 4
Calories: 211 • Fat: 6 g • Carb: 11 g • Fiber: 2 g • Protein: 28 g • Sugar: 0 g
Sodium: 379 mg • Cholesterol: 83 mg

Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp chili powder (use ground cayenne to make it hotter)
  • 1/8 tsp black pepper
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 1/4 cup panko
  • olive oil spray (I used my Misto)
  • 2 tbsp Frank’s Hot Sauce (or Tabasco if you want it HOT)
  • 2 tsp olive oil
  • 1 lb skinless chicken breast, cut into 40 small bite sized pieces
  • 4 celery stalks, trimmed to 4 inch strips
  • optional: 1/2 cup skinny blue cheese dressing (additional points)

Directions

Preheat oven to 425°F. Spray a baking sheet with olive oil spray.

Combine garlic powder, paprika, chili powder, black pepper, bread crumbs and panko in a medium bowl and toss well.

Place the hot sauce in another medium bowl with the oil. Dip the chicken into the hot sauce mix, then into the crumbs and place on the baking sheet. Spray the top generously with olive oil spray then bake 8 – 10 minutes. Turn over then cook another 4 – 5 minutes or until cooked though.

Serve with celery sticks and blue cheese dressing if desired.

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Tuscan White Bean Soup

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Ingredients:

  • 2 tsp olive oil
  • 1 medium onion, finely chopped
  • 2 large garlic cloves, pressed or finely minced
  • 4 cups cooked or canned cannellini beans (or other white beans of your choice)
  • 2 cups canned diced tomatoes with their juices (I prefer “fire roasted” versions for added flavor)
  • 1 fresh sage leaf, whole
  • 4 cups vegetable broth
  • salt and freshly ground pepper, to taste
  • 1/4 cup chopped fresh parsley

Heat the oil in a large soup pan over medium-high heat and add the onion and garlic, cooking until the onion softens, about 2-3 minutes.  Stir in the beans, tomato, and sage leaf.  Add the broth and bring the soup to a boil.  Reduce heat and cover the pan, simmering the soup for 20 minutes.  Carefully remove the sage leaf and discard.  At this point, you may serve soup whole, or partially or totally blend the soup with an immersion blender or traditional blender (be careful when using a traditional blender, as hot soup will expand while blending – blend soup in batches).  Before serving, add salt and pepper, to taste, and the fresh parsley.

218 cal, 2.6 g of fat

Spanish Shrimp & Rice Stew

Submitted by: Jessica Cunha

Original Credit: WeightWatchers, Healthy Cooking Basics

Prep time: 15 mins     Cook time: 30 mins

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • 1/2 cup long-grain white rice
  • 1 tsp paprika
  • 3 (8 oz bottles) clam juice
  • 1 (14 1/2 oz can) diced tomatoes
  • 1/2 tsp dried thyme
  • 1/4 tsp black pepper
  • 1 lb medium peeled and deveined shrimp
  • 1/4 cup chopped fresh parsley

Heat a Dutch oven or large soup pot over medium-high heat – add the onion, celery and garlic.  Cook, while stirring frequently, until softened, about 3 minutes.  Add the rice and paprika and continue to cook and stir until rice is toasted, about 2 minutes.

Add the clam juice, tomatoes, thyme, and pepper – bring to a boil.  Reduce heat and simmer, covered, until rice is tender, about 15 minutes.

Add the shrimp and return to a boil.  Reduce heat and simmer, covered, until shrimp are just cooked, about 5 mins.  Stir in parsley and serve.

WW Point Value = 4

227 cal, 4 g of fat, 23 g carbs, 3 g fiber, 21 g protein

Acorn Squash with Raspberry Stuffing

Submitted by: Jessica Cunha

Original Credit: Sandra Lee, Semi-Homemade: Cooking Made Light

Prep: 15 mins     Bake: 45 mins + 15 mins

Makes 2-4 Servings

Ingredients:

  • 1 large acorn squash
  • 2 tsp extra virgin olive oil
  • 1/4 tsp pumpkin pie spice
  • 1 cup cooked brown rice
  • 1/2 cup frozen raspberries
  • 1/4 cup chopped walnuts
  • 1/4 cup light raspberry and walnut vinaigrette (such as Newman’s Own)
  • 1 scallion, finely chopped
  • 1 Tbs frozen orange juice concentrate, thawed

Preheat the oven to 400 degrees.  Cut the squash in half and scoop out the seeds (discard).  Brush the cut squash surface with olive oil, then sprinkle with the pumpkin pie spice.  Set aside.

In a large bowl, combine rice, raspberries, walnuts, salad dressing, scallion and orange juice concentrate.  Spoon mixture into centers of squash.  Place in a baking dish and cover with aluminium foil.

Bake squash for 45 minutes, then remove foil and cook an additional 15-20 minutes, or until squash is fork-tender.  To serve as a side dish, cut squash in half again.

1/4 of squash: 228 cal, 11 g total fat, 32 g carbs, 4 g fiber, 4 g protien