June 2, 2009

Weight Watchers: Greek Chicken Pasta Toss

As I mentioned in my last post, I am going to be sharing more lower calorie, healthy recipes. Tonight, I went back to a favorite cookbook, Weight Watchers Make It in Minutes: Easy Recipes in 15, 20, and 30 Minutes, to try a new recipe for dinner. I love Greek flavors, so I thought the Greek Chicken and Pasta Toss would be a great dish to try.

I have used this cookbook for quite awhile, and loved almost all the recipes I've made so far. It's organized by the amount of time it should take to prepare the dish - 15, 20 or 30 minutes. I think that the timing depends on your skill level and how quickly you work. They not only share the points values of each recipe, but also the nutrition information so even if you are not following the Weight Watchers plan you can apply it to any healthy eating plan you are following.

I made a few minor changes to the recipe. I opted to use a whole wheat rotini which had 6 grams of fiber per serving. If I remember my points calculations properly, I believe that will lower the points a little bit. I also grilled the chicken rather than sauteing it in extra virgin olive oil, which would also reduce the points. When prepared as directed in the recipe, the total points per serving (1 and 3/4 cups) calculates to 11 per the cookbook.

From Family, Friends and Food


The lemon juice added at the end is not overpowering, but definitely required to bring out the flavors of this dish. I loved the crumbled feta cheese added right before serving, the strong flavor contrasted nicely with the other flavors in the dish. Another bonus to adding the cheese is that I discovered that My Oldest seems to love feta cheese! Who knew? I thought the flavor would be too strong for him, but he seems to have a varied palate already. Makes it so much easier to try new dishes on him!

Now, if you want some traditional Greek recipes to try, please go visit my friend Peter's blog - Kalofagas. Even if you aren't looking to make something today, go look at his photos and your mouth will be watering... setting you up to crave Greek food today!


Greek Chicken Pasta Toss
Source: Weight Watchers Make it in Minutes

Ingredients

  • 1/2 pound rotini
  • 2 tablespoons extra virgin olive oil
  • 1 pound skinless, boneless chicken breast, cut into thin strips
  • 1/4 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper
  • 3 garlic cloves, thinly sliced
  • 1 teaspoon dried oregano
  • 7 oz. jar roasted red peppers, drained and thinly sliced
  • 14 oz. can artichoke hearts, drained & quartered
  • 1 pint cherry tomatoes, halved
  • 2 tablespoons fresh lemon juice
  • 2 ounces feta cheese, crumbled
  • 2 tablespoons grated Parmesan cheese


Directions

  1. Cook pasta according to package directions, then drain.
  2. Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with salt and pepper, then add to the skillet. Cook, stirring occasionally, until lightly browned and cooked through - between 6-7 minutes.
  3. Remove the chicken and add the remaining tablespoon of oil to the skillet, along with the garlic and oregano; cook 30 seconds. Add roasted peppers through cherry tomatoes and cook until the tomatoes begin to soften. Add the lemon juice and the chicken and cook for 1 more minute. Transfer to a large bowl and toss with the pasta, feta and Parmesan cheese. Serve warm or at room temperature.


Nutrition per the cookbook:
Calories: 501
Total Fat: 13 grams
Total Fiber: 3 grams



Bookmark and Share

12 comments:

Cristine said...

Now that looks like a FANTASTIC meal!

Aggie said...

Patsy this looks and sounds awesome! I have a weakness for Greek flavors. I may have to check out that cookbook next time I'm in the library...

Lisa said...

Sounds like great book and I love the recipe!

Peter M said...

Patsy, the pasta salad looks delicious...but hey...there's feta in it!

Thank you so much for the mention, much appreciated.

HoneyB said...

Yum! Looks delish! I'm making my dish tonight for PPN!

LaDue & Crew said...

Now this looks awesome! Yum!

Deborah said...

I've had pretty good success with Weight Watchers recipes - and this one sounds great!

RecipeGirl said...

Weight Watchers definitely has some pretty good recipes, and the cookbook that you mentioned has quite a few. "WW Take Out Tonight" also has a bunch of good ones. I've added this one to my website... it's actually one that we've enjoyed for a long time! If you're eating light, you might wish to check out my WW section on my website. I have a bunch of tried and trues on there. We're all trying to eat light these days, aren't we??

Cate O'Malley said...

Love feta and pasta - it sounds perfect for this weather - delicious!

Lynda said...

This looks like a great dish to try; I'm trying to make myself get back on track to healthier eating!It's hard with all the tempting foods on blogs!

Leslie said...

looks wonderful..Weight Watcher recipes are generally mighty tasty!!

Girl Japan said...

Now this is what I call Diet food!!!!!!

Printer Friendly