No Meals on Wheels

4 boneless skinless chicken breasts – about 5 oz. each

1/2 tsp. lemon pepper

1 tsp. olive oil

2 tsp. lemon juice, fresh or bottled – or more to taste

1 T. fresh rosemary, chopped

2 tsp. parsley, chopped

1/2 – 3/4 cup canned 98% fat free chicken broth

Cut chicken into wide strips.  Brown in heated oil over medium/high heat – sprinkling with a little salt or seasoned salt.

Once browned, add chicken broth, lemon pepper, rosemary and parsley.

Squeeze lemon over chicken.  Swirl to blend.

Turn down to simmer.  Cover pan and continue to simmer until cooked through, turning once.  If liquid evaporates, add a little extra broth as needed.

Cook down until just enough sauce is left to spoon over chicken.

NOTE:  If you are only making 1/2 this recipe – use a small skillet (10 inch)

Tastes wonderful over a fresh salad.

Recipe Source:  Weight Watchers online – revised by Crista McCord

1/3 cup catsup

2 T. soy sauce

2 T. unseasoned rice vinegar

1 T. teriyaki sauce

3 T. sugar

1 T. corn starch

Stir together in small bowl until smooth. Set aside.

2 tsp. canola oil

1 pound skinless boneless chicken breast, cut into ¾ inch cubes

pinch of tarragon

dash of sesame oil

pepper

seasoned salt

Heat the oil over medium-high heat. 

Add the chicken, season with the seasonings and stir-fry until cooked through – about 5 minutes.  Set aside. 

1 bell pepper, cut in wide slivers

½ – 1 onion, cut in wide slivers

snow peas (about 40), trimmed and cut in half

mushrooms (about 24)

¼ tsp. crushed garlic

1 (8 oz.)  can pineapple chunks, drained

Add the vegetables and pineapple and stir-fry about 3 minutes, until vegetables are tender.

Return chicken to the wok along with the catsup mixture.  Stir-fry until the sauce thickens and bubbles, about 1 minute.

Makes 4 servings 

Nutrition facts:  296 cal., 6 fat, 1 g sat fat, 0 g trans fat, 68 mg chol, 853 mg sodium, 32 g carb, 4 g fib, 29 g protein