Black Pepper Citrus Chicken and Parmesan Lemon Potatoes

(originally made 2/2013)

Two citrus recipes, two winners tonight!  Nothing makes me happier than a meal that everyone eats without having to mess with it too much.

First up, Parmesan Lemon Smashed Potatoes from the laaloosh blog.   This is my second winner from there, and I really like her site because the WW math is all done out for me.    I knew Jake wouldn't go for the smashed potatoes, so I quartered mine up after I boiled them.    They came out crispy and delicious, and everyone loved the lemon/cheese mix. 

Next up was Black Pepper Citrus Chicken from Cooking Light.    Again, my guys will not eat cooked onions, so I had to use the dried minced from Penzey's.   I doubled up the juices/broth because I knew Tim would want extra to drag his chicken through.  I couldn't see letting the zest of the orange go to waste, so I threw that in too.    This was awesome, you'd never know it was a light recipe, and I'm betting it would be great as a marinade and then tossed on the grill too.     Definitely a keeper.

* Exported from MasterCook *

                     Parmesan Lemon Smashed Potatoes

  2                lbs  fingerling potatoes or any small potato (used fingerlings)
  4             cloves  garlic -- minced (used jarred)
     1/3           cup  fresh parsley -- minced (used dried)
     1/4           cup  grated Parmesan cheese
                        Zest of 1 lemon
                        Salt & pepper to taste

Preheat oven to 400 degrees.
    Place potatoes in a large pot and cover with water. Bring to a boil on the stove and let simmer until potatoes are cooked through, about 15 min.
    Drain potatoes and pat dry.
    Line a large baking sheet with parchment paper and mist with nonfat cooking spray. Evenly place all potatoes onto baking sheet, and then using the flat end of a meat mallet, or the bottom of a cup, gently smash each potato.
    Lightly mist potatoes with an olive oil mister, and then sprinkle with salt and pepper. Place in oven and roast for about 20-30 minutes, using tongs to flip them over once about halfway through.
    While potatoes are cooking, combine lemon zest, parsley, garlic, and Parmesan in a small bowl.
    When potatoes are done cooking, toss them in a large bowl with the lemon and Parmesan mixture. Serve immediately.

Entire recipe makes 4 servings
Serving size is about 1 cup
Each serving = 5 Points +

PER SERVING: 192 calories; 2g fat; 39g carbohydrates; 7g protein; 3g fiber

Read more:

* Exported from MasterCook *

                       Black Pepper Citrus Chicken

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  canola oil -- divided
  1 1/4      teaspoons  freshly ground black pepper -- divided
     1/4      teaspoon  salt
  4                     skinless -- (6-ounce) boneless chicken breast halves
  1                cup  vertically sliced onion (used minced dried)
  2          teaspoons  bottled minced garlic
     1/4           cup  white wine (used chicken broth,doubled, red fat/sodium)
  2        tablespoons  fresh orange juice (doubled, plus the zest)
  1         tablespoon  fresh lemon juice (doubled)
  2        tablespoons  chopped fresh parsley (used dried)

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2 teaspoon pepper and salt over chicken. Add chicken to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; keep warm. Add remaining 2 teaspoons oil to pan. Add onion and garlic to pan; sauté 2 minutes. Add wine; cook 1 minute. Return chicken to pan. Add remaining 3/4 teaspoon pepper and juices. Cover, reduce heat, and simmer 4 minutes or until chicken is done. Sprinkle with parsley.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture)


CALORIES 240(22% from fat); FAT 5.9g (sat 0.8g,mono 2.6g,poly 1.5g); PROTEIN 39.6g; CHOLESTEROL 99mg; CALCIUM 29mg; SODIUM 259mg; FIBER 0.5g; IRON 1.5mg; CARBOHYDRATE 3.8g

Cooking Light, JANUARY 2007


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