5 Ingredient Terrific Tilapia! (4 Points)

Image

This recipe is sinfully simple! With 5 ingredients (4 if you don’t like black olives) you can make an amazing dinner that it sure to be a big hit. As part of my Weight Watchers program, I am always trying new fish recipes. I love tilapia because of its not “so-fishy” taste. This dish can be prepped, baked, and done in 30 minutes flat.

Ingredients:
-4  pieces of frozen or fresh Tilapia
-1/2 cup of fat free Italian salad dressing
– 1 can of Rotel
-1/2 cup of reduced fat Parmesan cheese
-sliced black olives

Preheat oven to 450 degrees. Put fish in a glass baking dish and top with Italian dressing. Bake for 25 minutes, then top with tomatoes,Parmesan cheese, and black olives. Bake for 5 minutes or until fish is done.

This recipe is about 240 calories per serving or 4 Weight Watchers Points plus per serving. I pair it with a vegetable and a little rice. Mmm!

 

—Katie

Advertisements

Sesame Chicken (5 points)

Normally we eat Chinese takeout on Friday nights… but now that I have discovered a 4 point WW recipe for sesame chicken… no mas! When I made this chicken my husband loved it so much that there were no leftovers.

I am doing Weight Watchers so I paired this with steamed veggies for myself (no points!) and made rice for my husband.

ALTERATIONS TO RECIPE: I didn’t feel like buying two types of sesame seeds so I just went with the white sesame seeds. Also, next time I will add a little more garlic… it was a very faint taste.

Weight Watchers Sesame Chicken
Points: 5 Weight Watchers Points plus
Servings: 5
Serving Size: 1/5 recipe (about 6 oz chicken)
Nutritional Info: 180.1 calories, 6.5g of fat, 2.1g carbohydrates, .4g dietary fiber, 28.2g of protein

Ingredients

  • 1.5 pounds boneless, skinless chicken breasts, cut into pieces
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp whole wheat flour flour
  • 1 tbsp toasted sesame oil
  • .5 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp brown sugar
  • 1 tbsp white vinegar
  • 1/2 cup low-sodium chicken stock
  • 1 tbsp sesame seeds
  • 1 tbsp black sesame seeds

Instructions

  1. Preheat the oven to 400 degrees.
  2. In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together. Set aside.
  3. In another bowl, toss the chicken with salt, pepper, and flour.
  4. In a large pan (make sure it’s oven safe) heat the olive oil over medium heat. Once hot, add the chicken in one layer. Cook for three minutes on one side until seared and then flip and cook for another three minutes on the other side.
  5. Turn off the heat and pour the chicken stock mixture over the chicken, stirring to combine.
  6. Place the entire pan in the oven and cook for 20 minutes. Then toss the chicken with sesame seeds and serve.

23400_524642224236960_986095399_n

–Katie