Skillet Barbecue Chicken w/ Sweet-and-Sour Slaw; Mojito Strip Steaks w/ Pico de Gallo; Shrimp w/ Capers, Garlic & Rice

Still getting back into the work mode.  I really want to keep my menus easy.

MENU 1:  Skillet Barbecue Chicken with Sweet-and-Sour Slaw (8 WW points)

I love barbecue chicken and this recipe made me think of my summer vacation even though it has already officially ended.  Ahhhh, the memories of a good summer. 

4 (6-oz.) chicken breast halves (or save a step by getting thin chicken cutlets); 3 tsp. minced garlic; 1 Tbsp. salt-free Southwest Chipotle seasoning Blend (or Jamaican Jerk Chicken Blend); ¼ tsp. salt; 1 Tbsp. olive oil; ½ c. honey roasted garlic barbecue sauce (feel free to use a combination of your favorite bbq sauce and mix in some honey for a similar flavor); ¼ c. water.

Place chicken between 2 sheets of plastic wrap and pound to ½-inch thickness using a meat mallet or small heavy skillet (or skip this step by getting chicken cutlets).  Rub garlic over chicken and sprinkle evenly with seasoning blend and salt.  Heat oil in a large nonstick skillet over medium-high heat.  Add chicken; cook 3-5 minutes on each side.  Add barbecue sauce and water, scraping pan to loosen browned bits; cook 1-2 more minutes or until chicken is done. 

Yield: 4 servings (Serving size:  1 chicken breast half and ¼ c. sauce)

Cal. 266, Fat 7.3g, Fiber 0.1

Sweet-and-Sour Slaw:

¼ c. cider vinegar; 1 Tbsp. olive oil; 2 Tbsp. honey; salt and pepper to taste; 4 c. packaged coleslaw; 1 c. thinly sliced red bell pepper; 1/3 c. vertically sliced red onion.

Combine first 5 ingredients (through pepper) in a large bowl, stirring with a whisk.  Add coleslaw, bell pepper, and onion, tossing to coat.  Cover and chill 10 minutes.  Toss well before serving.

Yield:  4 servings (Serving size:  1 c.)

Cal. 93, Fat 3.5g, Fiber 2g

MENU 2:  Mojito Strip Steaks with Pico de Gallo (5 WW points)

Feel free to put your steak serving and pico in a corn tortilla for a yummy taco.  It will only add 1 WW point.

1 lime; ¼ c. shopped mint; 2 Tbsp. light rum; 2 (1/2-inch thick ) beef strip steaks, trimmed and cut in half crosswise (about 1 lb.); salt and pepper to taste; cooking spray; pico de gallo.

Use lime and grate 1 tsp. rind and squeeze to make 1 Tbsp. juice.  Combine the lime rind and juice along with mint and rum in a gallon ziplock bag.  Add steak to bag and seal.  Marinate in fridge for 30 minutes, turning occasionally.  While steaks marinate, prepare Pico de Gallo.  Prepare grill.  Remove steaks from marinade, discarding marinade.  Spray steaks with cooking spray and sprinkle steaks with salt and pepper.  Place steaks on the grill rack.  Cook 2-5 minutes on each side or until desired doneness.  Let stand 3 minutes.  Cut steak into slices.  Serve with Pico de Gallo.

Pico de Gallo:

2 c. chopped seeded tomato (2 medium); 1/3 c. chopped red onion; 1/3 c. fresh cilantro; 2 Tbsp. lime juice (2 limes); 1 ½ Tbsp. chopped, seeded jalapeno (about 1);salt and pepper to taste.

Combine all ingredients in a medium bowl; toss well.

Yield:  4 servings (Serving size:  3 oz. steak and ½ c. Pico de Gallo)

Cal. 217, Fat 7.6g, Fiber 1.7g

MENU 3:  Shrimp with Capers, Garlic, and Rice along with Greek-Style Green Beans (8WW points)

This flavor profile is similar to one made a couple weeks ago, so you may still have some of the ingredients on hand.

2 tsp. olive oil; 2 Tbsp. chopped fresh thyme; 2 Tbsp. drained capers; 3 tsp. minced garlic; 1 ½ lb. shrimp, peeled and deveined they’ll prepare these at the seafood counter as you shop); 1 Tbsp. fresh lemon juice; 1 (8.8-oz.) package precooked long-grain rice (such as Uncle Ben’s Ready Rice).

Heat oil in a large nonstick skillet over medium-high heat.  Add thyme, capers, and garlic; sauté 1 minute.  Add shrimp and lemon juice; sauté 4 minutes or until shrimp are done.  Microwave rice according to package directions.  Serve shrimp mixture over rice. 

Yield: 4 servings (Serving size:  ¾ c. shrimp mixture and about 1/3 c. rice)

Cal. 296, Fat 6.4g, Fiber 0.8g

Greek-Style Green Beans:

1 (12-oz.) pkg. fresh trimmed green beans; ¼ c. (1/8-inch thick) sliced shallots (about 2); ¼ c. crumbled feta cheese; 2 Tbsp. fresh lemon juice; 1 Tbsp. olive oil; 1/8 tsp. pepper.

Microwave green beans according to package directions.  Plunge green beans into ice water; drain.  Place in a large bowl.  Add shallots and remaining ingredients; toss well.

Yield: 4 servings (Serving size:  ¾ c.)

Cal. 93, Fat 5.6g, Fiber 2.8g

Skillet Barbecue Chicken w/ Sweet-and-Sour Slaw

Mojito Strip Steak w/ Pico de Gallo

Shrimp w/ Capers, Garlic, and Rice and a side of Greek-Style Green Beans