Butternut Squash Ravioli with Spinach Pesto

Loved the short-cut of using wonton wrappers for the ravioli. I also loved all the combinations of flavors in this dish. It was a real treat!

serves 6 ( 6 ravioli = 9 points + )

• 1 butternut squash, halved length-wise and seeded
• 1 tsp. dried oregano
• 2 T. butter, melted
• 2.5 oz. grated Parmesan cheese, divided
• salt and pepper
• 36 wonton wrappers
• 1 egg, lightly beaten
• 2 garlic cloves
• 1-1/2 c. fresh, baby spinach
• 1/2 c. fresh basil
• 1/4 c. walnuts, chopped, toasted, divided
• 2 T. olive oil
• 2 T. chicken broth or vegetable broth
• 1 tsp. fresh lemon juice

Preheat oven to 400 degrees. Line a baking sheet with foil and spray with nonstick spray. Place squash, cut sides down on the foil. Bake 40-50 minutes or until tender. Cool. Scoop out pulp and discard peel. 
Mash squash in a large bowl with oregano, butter, 1/2 c. cheese, salt and pepper to taste.

In a food processor, combine garlic, spinach, basil, 2 T. walnuts, 2 T. Parmesan cheese, 2 T. olive oil, 2 T. broth, salt, pepper and lemon juice. Process until finely chopped and thoroughly mixed.

Working with just a few wonton wrappers at a time ( keep the others covered with a damp cloth to prevent drying out). Spoon about 1-1/2 tsp. squash mixture into the center of each wrapper. Moisten edges with beaten egg, fold over and press to seal. Repeat until all wonton wrappers are filled and sealed.

Meanwhile, bring a large pot or Dutch oven filled with water to a boil. Add ravioli. Cook 3 minutes or until thoroughly cooked. Drain. 

Place ravioli in a serving bowl and carefully toss with pesto. Serve immediately.


adapted from "Cooking Light"

Sausage-Mushroom Ragu over Creamy Parmesan Polenta

I served this quick meal with a nice tossed salad. The portion size was perfect for me, but if you have bigger eaters and want a larger portion, make this a serving for four. It would be 9 points +.

serves 6 ( 1/2 c. polenta and 1/2 c. ragu = 6 points+)

• 3 ( 4 oz) hot turkey Italian sausage, casings removed
• 1 c. chopped onion
• 1 ( 8 oz) package sliced mushrooms
• 1-1/2 c. marinara sauce
• 2 c. water
• 1c. skim milk
• 3/4 c. instant polenta
• 1 oz. ( about 1/3 c.) freshly grated Parmesan cheese
• black pepper

Heat a large skillet over medium-high heat. Add sausage, onion and mushrooms. Cook, breaking up sausage, until meat is no longer pink and veggies are tender. Drain. Return to pan, add marinara sauce, reduce heat, cover and simmer 20 minutes.

Meanwhile, bring milk and water to a boil in a saucepan. Gradually add polenta, whisking constantly. Cook until mixture thickens ( about 3 minutes). Remove from heat, stir in Parmesan cheese and pepper to taste.

Serve ragu over polenta

Spicy Black Beans

Perfect accompaniment to a Mexican meal!

serves 4 ( about 1/2 c. =  2 points +)
2 tsp. canola oil
1 c. chopped red bell pepper
1 jalapeno pepper, finely chopped
2 T. lime juice
1/4 tsp. salt
1 can ( 15 oz) black beans, drained and rinsed
2 T. chopped, fresh cilantro

Heat a large nonstick skillet over medium heat. Add oil. Add peppers and cook for 4 minutes. Add lime juice and salt. Add beans and heat through. Top with cilantro.

"Cooking Light"

Enchilada Casserole

serves 4 ( 10 points +)

• 1 lb. ground sirloin
• 1 c. chopped onion
• 1 T. butter
• 1 T. minced garlic
• 1-1/2 T. flour
• 1 c. fat-free beef broth
• 1 T. taco seasoning
• 8 oz. tomato sauce
• 4 ( 8 inch) whole wheat tortillas, such as La Tortilla Factory
• 1/3 c. reduced fat Monterey Jack cheese

Heat a large nonstick skillet over medium-high heat. Cook beef and onions until meat is no longer pink; drain.
Preheat oven to 400 degrees.
Melt butter in a medium saucepan. Add garlic and cook 30 seconds. Sprinkle with flour and cook another 30 seconds. Add broth, taco seasoning and tomato sauce. Bring to a boil; cook 2 minutes, stirring occasionally.
Reserve 1/2 c. tomato sauce mixture. Add remaining mixture to beef mixture.
Place one tortilla in the bottom of a 9 inch pie dish. Top with 1/3 of the beef mixture. Repeat twice more. Top with remaining tortilla. Spread reserved tomato sauce mixture over the top and sprinkle with cheese. Bake for 10-15 minutes or until cheese is melted.

"Cooking Light"

Avgolemono Soup

If you enjoy Greek food, you will love this soup. The creamy combination of chicken, lemon and rice is comforting on a cold winter's day. This soup would also be a great cold remedy!

serves 4 ( about 1-1/2 c. = 6 points +)

• 2 tsp. olive oil
• 1/2 c. chopped onion
• 3 garlic cloves, minced
• 6-1/2 c. fat-free chicken broth
• 1/2 c. uncooked long grain rice
• 1/3 c. fresh lemon juice
• 2 tsp. cornstarch
• salt and pepper
• 1 egg, lightly beaten
• 2 c. shredded cooked chicken breast ( about 8 oz)
• dried parsley

Heat a Dutch oven over medium-high heat. Add oil to pan; add onion and garlic; saute 2 minutes. Add chicken broth; bring to a boil. Stir in rice; reduce heat and simmer for 16 minutes.
Combine juice, cornstarch , and egg in a small bowl, stirring with a whisk. Slowly pour egg mixture into broth mixture, stirring constantly with a whisk. Add chicken to broth mixture; cook until mixture thickens and rice is done ( about 3 minutes). Season with salt and pepper. Sprinkle each serving with dried parsley.

adapted from "Cooking Light"

Creamy Chicken Pasta

Just a few, rich flavorful ingredients make this dish delicious! The flavor reminds me somewhat of a stroganoff, but even better!

serves 6 ( about 1-1/3 c. = 10 points +)

• 9 oz. uncooked medium shell noodles
• 12 oz. boneless, skinless chicken breasts, cubed
• salt and pepper
• 1 c. fat free chicken broth, divided
• 2 T. flour
• 1/2 c. half and half
• 1/3 c. mascarpone cheese ( Italian cream cheese... smooth, rich and creamy)
• 2 tsp. dried parsley
• 1/2 c. chopped onion
• 1 tsp. crushed garlic
• 8 oz. baby bella mushrooms, sliced
• 3 T. red wine vinegar
• 1/2 tsp. Dijon mustard

Cook pasta according to package, omitting salt and fat; drain
Meanwhile, heat a large Dutch oven over medium heat. Coat with cooking spray. Season chicken with salt and pepper. Add chicken to pan and saute 4 minutes, turning to brown on all sides.
Combine 1/4 c. chicken broth with flour. Add flour mixture, remaining 3/4 c. broth and half-and-half to pan; bring to a boil. Cook 2 minutes or until thickened. Remove from heat. Season with salt and pepper. Add mascarpone and parsley, stirring until mascarpone is melted.

Heat a skillet over medium heat. Coat with cooking spray. Add onion and garlic. Cook 5 minutes. Add mushrooms and cook until tender. Season with salt and pepper. Stir in vinegar and mustard. 

Stir all ingredients together with the cream sauce.

Sirloin Tips with Beefy Mushroom Gravy

My husband loved this meal. He said it was better than any restaurant meal. I hope you like it!
Another plus is that this meal can be made in about 20 minutes. Serve with a nice tossed salad, and you have a complete meal!

serves 4 ( about 3/4 c. beef mixture and 1/2 c. egg noodles = 9 points+)

• 2 c. uncooked egg noodles
• 1 lb. sirloin steak, cut into cubes
• 1 T. butter
• 1/2 c. finely chopped onion
• 1 ( 8 oz) package sliced baby bella mushrooms
• 1 tsp. crushed garlic
• 1 T. Worcestershire sauce
• 3 T. flour
• 1-1/2 c. fat-free beef broth
• salt and pepper to taste

Cook noodles; drain.
Meanwhile, heat a large nonstick skillet over medium heat. Coat with cooking spray. Saute steak for 5 minutes, browning on all sides. Remove steak from pan. Melt butter in pan. Add onions and mushrooms. Saute 5 minutes. Add garlic and cook 30 seconds. Add Worcestershire sauce. Sprinkle flour over onion mixture; cook 1 minutes, stirring constantly.
Gradually add beef broth, stirring constantly. Season with salt and pepper. Cook for 2 minutes or until thickened. Return steak to pan and heat through. Serve over noodles.

Browned Butter Gnocchi with Broccoli and Pine Nuts

Here's another great one for the meatless meals hall of fame!

serves 6 ( about 1-1/2 c. gnocchi mixture and 2 tsp. cheese = 10 points +)

• 2 ( 16 oz.) packages potato gnocchi
• 5 c. chopped broccoli florets
• 2 T. butter
• 2 T. olive oil
• 1/4 tsp. pepper
• 3 T. pine nuts, toasted
• 1/3 c. shaved fresh pecorino Romano

Bring a large pot of water to a boil. Add gnocchi and broccoli. Cook until gnocchi rises to the top of the water; drain.
Heat a large skillet over medium heat. Add the butter and olive oil. Cook until butter is browned. Add gnocchi mixture and pepper to the pan and toss to coat. Place mixture in a serving dish. Top with shaved cheese.

"Cooking Light"

Swiss Chard with Warm Bacon Vinaigrette

Today, I decided to try something new, as in a food that I have never tasted in my entire life. I came across 4 recipes for Swiss chard in the "Cooking Light" magazine and so decided to try this one first.
This Swiss chard was an organic rainbow Swiss chard. It was so pretty!

serves 4 (1 point +)

• 6 c. chopped Swiss chard
• 2 slices applewood smoked bacon
• 2 tsp. cider vinegar
• 1/4 tsp. black pepper

Heat a medium nonstick skillet over medium heat. Add 2 slices applewood smoked bacon to pan; cook until crisp. Remove bacon from pan; crumble. Remove pan from heat. Add cider vinegar and pepper, stirring with a whisk. Pour over Swiss chard. Toss to coat. Serve immediately.

Tuna Melt

As you can tell from my last few posts, I have been in a sandwich mood...breakfast, lunch and dinner! 
This tuna melt was very satisfying and was a good source of protein.

serves 4 ( 6 points+)

• 1 can ( 7 oz.) tuna packed in water, drained
• 3 T. canola mayonnaise
• 1 celery stalk, finely chopped
• 2 T. red onion, finely chopped
• 1 tsp. dried dill
• 1 Roma tomato, sliced thinly
• 4 slices 2% American cheese
• 4 sandwich thins (100 calories)

In a medium bowl, combine the first 5 ingredients. Spoon 1/4 of mixture onto each of four sandwich thins. Top with tomato and cheese. 
Spray a nonstick skillet with cooking spray. Grill until cheese is melted and sandwich thins are browned and toasted.

Stuffed Pizza Burgers

Press patties flat and top with mozzarella and tomato

Place top patties over bottom,  pressing seams so that mozzarella is completely enclosed

Yum!

Here's a fun way to have a burger with a yummy surprise inside! 

serves 6 ( 8 points +)

• 1-1/2 lbs. lean ground beef ( 93% lean)
• 2 T. Worcestershire sauce
• garlic powder, salt and pepper to taste
• 2 T. Parmesan cheese, grated
• 1 Roma tomato, sliced thinly
• 4 oz. fresh mozzarella, sliced thinly into 6 slices
• 6 T. marinara sauce, heated
• fresh baby spinach leaves
• 6 low-cal buns ( 2 points+ each)

In a large bowl, combine beef with Worcestershire, spices and Parmesan cheese. Divide evenly into 12 sections. Press six sections flat. Top with mozzarella and a tomato slice.
Press remaining six beef sections flat. Cover bottom halves of burgers. Press seams together so that cheese is completely enclosed.

Spray a large, nonstick skillet with cooking spray. Cook 4-5 minutes per side, being careful when turning. Serve on spinach topped buns. Spoon 1 T. marinara over the top of each burger.

Italian Power Breakfast Sandwich

This yummy breakfast can be made in about the time it takes to toast an English muffin!

serves 1 ( 4 points +)

• 1 low fat English muffin, toasted
• 1 T. low-fat ricotta cheese
• 1/4 c. egg beaters
• 1/2 small plum tomato, sliced thinly
• 1/4 c. fresh, baby spinach leaves
• salt and pepper to taste

Season ricotta with salt and pepper. Spread over one half of the English muffin.
Top with spinach and sliced tomatoes.
Coat a nonstick skillet with spray. Cook egg beaters. Place on top of tomato. Top with remaining English muffin half.

CrockPot Chicken Chili

This dish was perfect for a chilly Sunday afternoon. I popped the ingredients in the crock pot early this morning and when I returned from church, it was ready. We had this with a simple mixed greens salad and some Italian bread. You can serve this over brown Minute rice for a heartier version if you like. 1/2 c. cooked brown Minute rice will add 3 points +. This recipe was slightly adapted from my friend, Gina, over at "Skinny Taste". Her recipe also said to cook this on low for 10 hours or on high for 6 hours, but I cooked mine on high for 3 hours and low for another 3 hours and it was perfect. You will have to experiment with your own crock pot!

serves 10 ( about 1-1/4 c. with 2 T. reduced-fat shredded cheddar = 5 points +)

• 1 onion, chopped
• 24 oz. boneless, skinless chicken breasts
• 1 can ( 15 oz.) black beans, drained and rinsed
• 1 can ( 15 oz.) kidney beans, drained and rinsed
• 1 can ( 8 oz. ) tomato sauce
• 2 cans ( 15 oz. each) diced tomatoes with green chilies
• 10 oz. frozen corn
• 1 T. chili powder
• 2 tsp. ground cumin
• salt to taste
• 1-1/4 c. reduced-fat shredded cheddar or Jack cheese
• 1/4 c. chopped, fresh cilantro

Place all ingredients  except for cilantro and cheese in a crockpot. Cook on high for 3 hours, then turn to low for 3 hours. ( you can also cook on low all day or until chicken shreds easily with a fork)

Remove chicken and shred 30 minutes before serving. Top with fresh cilantro.

Sprinkle each serving with 2 T. cheese.

Pan Seared Tilapia with White Wine Citrus Vinaigrette

Healthy, fast and delicious!

serves 2 ( 4 points +)

• 2 ( 4 oz) tilapia filets
• salt and pepper
• 1/4 c. white wine
• 1 T. fresh lemon juice
• 1 T. fresh orange juice
• 2 tsp. olive oil
• 1 tsp. champagne or white wine vinegar

Heat a large nonstick skillet. Spray with cooking spray. Sprinkle fish with salt and pepper. Cook 3-4 minutes per side or until fish flakes easily. Remove and keep warm.
Add white wine to the pan and cook until almost evaporated. Add remaining ingredients and stir well, scraping any bits on the bottom of the pan. Cook until heated through ( about 1 minute).
Pour sauce over fish.

Chocolate Coco-Nutty Biscotti

A nice little treat perfect for dunking in coffee, these biscotti are made with all natural ingredients!

Serves 18 ( 1 biscotti = 4 points + )

Biscotti:

• 1 c. rolled oats
• 1 c. flaked, sweetened coconut
• 1/2 c. chopped pecans
• 1-3/4 c. flour
• 1-1/2 tsp. baking powder
• 1/2 tsp. salt
• 3/4 c. packed brown sugar
• 1/4 c. almond milk or light coconut milk or skim milk
• 1 tsp. vanilla
• 2 eggs

Glaze:

• 1/2 c. powdered sugar
• 1 T . cocoa
• 1/2 tsp. vanilla
• 1-2 T. skim milk

Preheat oven to 350
Place oats, coconut and pecans and a food processor; process until finely ground.

In a large bowl combine flour, baking powder, salt and brown sugar, stirring with a whisk. Add oat mixture and stir to combine.

Make a well in the center and add eggs, milk and vanilla. Stir until mostly combined. Knead dough until fully combined.

Roll dough on a lightly floured surface into a 15" x 3" log.  Place on a parchment lined baking sheet. Press to flatten to 1 inch high.

Bake at 350 for 30 minutes. Cool for 10 minutes on a wire rack.
Cut roll diagonally into 18 slices. Place, cut side down on baking sheet.
Reduce oven temperature to 325. Bake 15 minutes. Turn and bake an additional 15 minutes.

Let cool, then stand upright.

Whisk together glaze ingredients and drizzle over cooled biscotti.

Orange-Cherry Pork Stew

Serves 8 ( 1/2 c. rice + about 2/3 c. pork mixture = 8 points +)

• 2 medium seedless oranges, peeled and sectioned
• 1 T. dark sesame oil
• 2 lbs. boneless pork shoulder, lean and trimmed of fat, cut into 1 inch pieces
• salt to taste
• 1/2 c. chopped onion
• 1 c. fat-free chicken broth
• 2 T. brown sugar
• 2 T. low-sodium soy sauce
• 1 T. rice vinegar
• 1 T. chili garlic paste
• 1 c. frozen cherries or fresh cherries, pitted
• 4 c. cooked Jasmine rice
• 1/4 c. sliced green onion

Preheat oven to 325
Heat a Dutch oven over medium heat. Add oil and swirl to coat. Sprinkle pork with salt and add pork to pan cooking for 5 minutes, browning on all sides. Add onion and cook 2 minutes. Stir in orange sections, broth and next four ingredients ( through chili garlic paste)
Cover and bake at 325 for 1 hour. Stir in cherries. Bake, covered for an additional 30 minutes.
Remove from oven and sprinkle with green onions.

Chicken Tortilla Chip Casserole

What a wonderfully satisfying casserole this was. This will take about 1 hour to make, start to finish. You can also cook your chicken ahead of time. This would also be a great way to use up leftover chicken. 

serves 6 ( 10 points+)

• 1 T. canola oil
• 1/2 c. chopped onion
• 1 T. crushed garlic
• 2 T. flour
• 1 c. ( 2 %) milk
• 1/2 c. fat-free chicken broth
• 1 tsp. ground cumin
• salt and pepper to taste
• 4 oz. reduced fat cream cheese
• 1 c. black beans, rinsed and drained
• 3 c. cooked chicken breast, shredded
• 4 oz. baked tortilla chips, crushed
• 1 roasted red bell pepper, chopped
• 8 oz. green chili enchilada sauce
• 2/3 c. reduced fat Jack cheese
• 2 T. chopped green onions

Preheat oven to 350.
Heat oil in a saucepan; add onion and cook until tender. Add garlic and flour. Cook 1 minute. Gradually add milk and broth, stirring constantly. Bring to a boil. Remove from heat; stir in cumin, salt, pepper and cream cheese until cream cheese is melted and well blended.

Spread 1/2 c. milk mixture in the bottom of an 11 x 7 inch baking dish. Layer beans, half of the chicken and half of the crushed tortilla chips. Top with another 1/2 c. milk mixture. Layer remaining chicken, bell pepper and remaining crushed tortilla chips. Top with remaining milk mixture and enchilada sauce. Sprinkle with shredded cheese. Bake at 350 for 30 minutes. Top with green onions.

adapted from " Cooking Light"

Chicken, Roasted Red Pepper, Tomato, Pesto Panini

Try this amazing sandwich for a satisfying dinner. Pair it with something lower in points like green beans, soup or a nice salad.

serves 4 ( 12 points +)

• 12 oz. ciabatta bread
• 12 oz. boneless, skinless chicken breast
• salt and pepper to taste
• 4 T. reduced-fat pesto sauce
• 4 oz. fresh mozzarella, sliced
• 1 medium plum tomato, sliced
• 1 roasted red bell pepper, sliced

Cut ciabatta in four equal pieces, then cut each piece open horizontally.

Season chicken with salt and pepper. Heat a large nonstick skillet coated with spray. Cook chicken until no longer pink. Slice chicken thinly.

Spread 1 T. pesto sauce on each sandwich. top with mozzarella, chicken, tomato and red pepper. 
Cook on a panini maker or grill in a frying pan with a heavy object on top of the sandwich to slightly flatten.

Black Bean and Sweet Potato Burritos

Another nice alternative for a meatless meal that is healthy, delicious and filling! This recipe is adapted from a recipe I saw on Pinterest.

serves 8 ( 6 points +)

• 2 medium sweet potatoes, peeled and cubed small
• 1 red bell pepper, chopped
• 1/2 c. red onion, chopped
• 2 tsp. olive oil
• 1 tsp. cumin
• 1 T. chili powder
• salt and pepper to taste
• 1 can ( 15 oz) black beans, drained and rinsed
• 2 c. low-fat shredded cheddar
• 8 large La Tortilla Factory whole wheat tortillas ( burrito size)

Preheat oven to 425 degrees.
In a large bowl, toss veggies with olive oil and spices. Place on a baking sheet and bake for 25 minutes, turning once, or until veggies are tender. Cool.

Add black beans, cilantro and cheese to veggie mixture, stirring gently to combine.

Place equal amounts of sweet potato mixture down the center of each tortilla. Fold sides in and then roll. Place seam side down on a baking sheet coated with nonstick spray.
Spray burritos with nonstick spray. Bake for 15 minutes or until heated through.

Pizza Meatloaf

In an attempt to avoid going to the grocery store, I was experimenting with ingredients on hand to make a meatloaf recipe. It turned out wonderfully and will soon be a family favorite. I hope you like it!

serves 12 (1 slice = 6 points +)

• 2 lbs. lean ground sirloin( 90 % lean)
• 1 yellow pepper, chopped
• 2 c. chopped onion
• 1 package ( 3.5 oz) sun-dried tomatoes ( not packed in oil)
• garlic powder, salt and pepper to taste
• 2 slices white bread
• 1 egg
• 8 oz. sliced part-skim mozzarella
• 1/4 c. fresh parsley, chopped
• 1 c. marinara sauce

Preheat oven to 400 degrees. 

Place bread in a food processor and process until crumbs form.
In a large bowl, combine beef with ingredients through egg.

Place a lage piece of parchment paper on your counter. Press meat mixture out flat. top with cheese. Carefully, use the paper to roll meat into a loaf. Make sure everything is sealed and no cheese is sticking out. Place on a baking sheet. Top with marinara.

Bake for 50-60 minutes or until done. Let stand 5 minutes before slicing.

Mini Bruschetta Tarts

These mini Bruschetta Tarts are an amazing hors de ouvres. You will not believe they are only one point each!

serves 20 ( 1 point +)

• 1-1/2 c. seeded, finely diced plum tomatoes
• 1/4 c. finely chopped red onion
• 2 tsp. olive oil
• 2 tsp. champagne or white wine vinegar
• salt, pepper and basil to taste
• 5 tsp. parmesan cheese, grated
• 1 sheet frozen puff pastry, thawed

Preheat oven to 400 degrees.
Combine tomatoes, onion, oil, vinegar, salt, and pepper in a medium bowl.
Roll out puff pastry on a lightly floured surface. Using a 2-1/2 inch biscuit cutter, cut 20 circles. You may have to re-roll dough to get enough circles.
Place dough circles on a baking sheet. Sprinkle each circle with 1/4 tsp. Parmesan cheese. Top with tomato mixture and sprinkle with basil.

Bake for 20-25 minutes or until golden.

Cranberry Curd

Being a lover of all things cranberry, I could not resist trying this recipe from "Cooking Light". I decided to make it as a hostess gift for a New Year's Eve party I was attending. I just managed to keep some for myself too! I have tried this on whole wheat buttermilk pancakes, in yogurt, on an English muffin and in oatmeal. It is delicious!

Makes about 40 T. ( 1 T.= 1 point +)

• 1/2 c. water
• 2 T. lemon juice
• 1 ( 12 oz) bag fresh cranberries
• 2/3 c. sugar
• 1/4 c. packed brown sugar
• 2 T. butter, softened
• 2 egg yolks
• 1 egg
• 1-1/2 tsp. cornstarch
• 1/8 tsp. salt
• 2 T. orange juice

Combine first 3 ingredients in a medium saucepan. Bring to a boil. Reduce heat and simmer for 5 minutes or until cranberries pop. PLace cranberry mixture in a blender or food processor; process until smooth. Strain cranberry mixture through a fine sieve over a large bowl. Use the back of a spoon to smash berries through the sieve. Discard solids.

Combine sugars and butter in a bowl; beat until well combined. Add egg yolks and egg, beating well after each. Stir in cranberry mixture, cornstarch and salt. Place mixture int he top of a double boiler.
Cook over simmering water until thermometer registers 160 degrees and mixture thickens ( about 10 minutes), stirring frequently.

Remove from heat; let stand 5 minutes. Sir in orange juice. Cover and refrigerate for up to 1 week.

Walnut Oven Fried Chicken

Quick and easy to make for a crowd. I made this for about 16 people.

serves 4 ( 6 points +)

• 1/4 c. low-fat buttermilk
• 2 T. Dijon mustard
• 4 ( 4 oz) chicken cutlets
• 1/3 c. Panko Japanese bread crumbs
• 1/3 c. finely chopped walnuts
• 2 T. Parmesan cheese, grated
• salt and pepper to taste

Preheat oven to 425
Combine buttermilk and mustard in a shallow dish. Add chicken and turn to coat.

Combine Panko, nuts, cheese, salt and pepper. Remove chicken from buttermilk mixture and coat in bread crumb mixture.

Arrange a wire rack on a large baking sheet. Spray the rack. Place chicken on the rack and coat chicken with nonstick spray. Bake for 13 minutes or until chicken is done.