Grilled Chicken with White Barbecue Sauce

Another one of our wonderful Facebook fans shared this delicious “healthy recipe!”

Things needed:

  • Chicken: 8 (8-ounce) bone-in chicken breast halves
  • 1 teaspoon salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon chipotle chile powder
  • Cooking spray

Sauce:

  • 1/2 cup light mayonnaise
  • 1/3 cup white vinegar
  • 1 tablespoon coarsely ground black pepper
  • 1/2 teaspoon ground red pepper
  • 1 1/2 teaspoons fresh lemon juice
  • Dash of salt

Preparation

Preheat grill to medium-hot using both burners.

To prepare chicken, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Combine salt and next 4 ingredients (salt through chile powder); rub under loosened skin.

Turn left burner off (leave right burner on). Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 5 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 35 minutes or until done, turning once. Remove chicken from grill; discard skin.

To prepare sauce, combine mayonnaise and remaining ingredients, stirring with a whisk.  Serve with chicken.

Nutritional Info

  • CALORIES 252 (25% from fat)
  • FAT 6.9g (sat 1.3g, mono 1.4g, poly 3.4g)
  • PROTEIN 34.4g
  • CARBOHYDRATE 10.9g
  • FIBER 0.6g
  • CHOLESTEROL 91mg
  • IRON 1.5mg
  • SODIUM 536mg
  • CALCIUM 26mg

(As seen on Health.com)

Weight Watchers 2 Point Gumbo

Things You Will Need:

  • 1lb boneless, skinless chicken breasts(cubed)
  • 8 cups water
  • 1 large yellow onion, diced
  • 1 large green bell pepper, diced
  • 8 celery stalks, diced
  • 1 bunch scallions, diced
  • 2 tbsp minced garlic
  • ¼ cup flour
  • 4 cups cooked brown rice
  • 1 tbsp oil
  • ½ tbsp oregano
  • ½ tbsp thyme
  • 2 bay leaves
  • 1 tbsp salt

Instructions:

Boil chicken in water until done.  Set meat & broth aside.  Toast flour in a large dry skillet, stirring constantly, until deep brown(about the color of a penny).  Heat oil in a 4-qt. saucepan & sauté vegetables & garlic until soft.  Add toasted flour & mix well.  Add broth slowly, mixing well.  Add cubed chicken & spices.  Cover & simmer on low for 45 minutes, stirring occasionally.  Add rice & simmer another 30 minutes. 

Makes 8 servings (about 1 ½ cup per serving).

Weight Watchers Points: 2 per serving

You may also add 1 can diced tomatoes & 1/4tsp red pepper flakes for extra flavor.

May substitute white rice for brown rice, if desired.

Weight Watchers 1 Point Hearty Chili

Things You Will Need:

  • 10 oz. extra-lean ground turkey
  • 1 medium onion, chopped
  • 2 (28oz.) cans diced tomatoes
  • 2 ea. Zucchini & yellow squash, diced
  • 1 (15oz.) can black beans, rinsed & drained
  • 2 (15oz.) cans fat free reduced sodium beef broth
  • 4 celery stalks, diced
  • 2 green bell peppers, diced
  • 1 (1.25oz.) pkg. dry chili or taco seasoning

Instructions:

Brown turkey & onions. Add remaining ingredients & bring to simmer until veggies are tender(about 20 minutes).

Makes 20 servings, Weight Watchers Points: 1 per serving