Tag Archives: chicken

Flounder Piccata

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

We often have this with chicken for those of you who don’t like fish, but I discovered it’s great with fish too, and perfect for Christmas Eve for those of you who eat fish.

Flounder Piccata
Skinnytaste.com
Servings: 4 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 7 pts
Calories: 268.7 • Fat: 7.9 g • Protein: 34.5 g • Carb: 13.6 g • Fiber: 2.9 g • Sugar: 0.1 g
Sodium: 366.5 (without salt)

Ingredients:

4 flounder filets (17 oz total)
freshly ground black pepper
2 large egg whites
2/3 cup seasoned bread crumbs
olive oil spray (about 1 tbsp worth)
1 tbsp light butter
juice of 1 lemon, lemon halves reserved
1/4 cup dry white wine
1/2 cup fat free chicken broth
1 tbsp capers, drained
sliced lemon, for serving
2 tbsp chopped fresh parsley, for serving

Directions:

Season fish with salt and pepper. Heat oven to 200°.

In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Mexican Corn Chowder

Mexican Corn Chowder

Servings: 10; Old Points: 3 pts per serving;

Ingredients:

2 (15oz) cans yellow corn, drained
1 (15oz) can yellow corn (do not drain this can)
36 oz fat-free chicken broth
1 cup bell peppers chopped (to make it festive use different colored peppers)
1 can Campbell’s 98% Fat Free Cream of Celery Soup
1 Tbsp ground cumin
2 tsp chili powder
1/2 cup celery, diced
1/2 cup carrots, diced
1 cup onions, diced
2 cloves garlic, minced
1 15oz can of black beans, drained
2 Tbsp cilantro, minced
2 cups cooked chicken breast, cubed (about 2 half breasts)
salt and black pepper to taste

Directions:

Cook the chicken however you wish. If you prefer, you can cook it in with the chowder then simply pull it out before serving the soup and dice it. Then just throw it back into the pot.

Blend one can of corn (don’t drain that one can). Drain the other two cans of corn and the black bean.

Add them into your stock pot with all the other ingredients.

Let it all cook together for at least 45 minutes. I prefer to cook it on low for several hours.

Add salt and black pepper to taste.