Lemon-Rosemary Braised Chicken Breasts

Ingredients:

• 3 tbsp. extra-virgin olive oil
• 4 (4 oz.) medium boneless, skinless chicken breasts
• 2 leeks, white parts only, chopped
• 3-4 garlic cloves, smashed
• 2 slices pancetta or bacon, diced (optional)
• 2 tbsp. white balsamic vinegar
• 2 cups cherry tomatoes, cut in half
• 2 lemons, 1 zested and juiced, the other cut into wedges
• 2-3 sprigs fresh rosemary
• 2 sprigs fresh sage (optional)
• 1 cup reduced-sodium chicken broth

Makes 4 Servings

1. Heat 2 tablespoons of the olive oil in a large, heavy-bottomed skillet over medium-high heat. Add the chicken breasts and cook, turning, until golden brown and all over, about 7-10 minutes. Transfer them to a plate and set it aside. 
2. Add the remaining tablespoon of olive oil and the leeks to the skillet  and saute for 3-4 minutes, until softened. Stir in the garlic and pancetta (if using), and cook for 2-3 minutes. 
3. Deglaze the pan with the white balsamic vinegar. Add the tomatoes, lemon zest, lemon juice, rosemary, and sage (if using), and return the chicken breasts to the skillet. Season with salt and pepper to taste and then pour in the chicken broth. 
4. Reduce the heat to medium-low and cook, covered, for about 20 minutes or until the sauce is reduce by half and the chicken is fully cooked (an instant-read thermometer placed in the center of the breast should read 165 F). If the pan gets dry during cooking, add a splash of broth or water as needed. 
5. Slice the chicken breasts and spoon the sauce on top; serve with lemon wedges. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a wonderful meal to kick-start your healthy lifestyle. It's both filling and flavorful. The combination of pancetta, tomatoes, leeks, garlic and herbs adds a nice zing to this dish. If you don't have leeks on hand, use minced onion or shallots and the dish will be delicious. 

Lemony Spring-Vegetable Risotto

Ingredients:

• 1 lb. asparagus, trimmed and cut into 1-inch pieces
• 1 tsp. salt
• 5 1/2 cups Basic Vegetable stock or reduced-sodium vegetable broth
• 1 tbsp. extra-virgin olive oil
• 2 leeks, cleaned & chopped
• 3 garlic cloves, minced
• 1 tsp. finely chopped thyme, or 1/2 tsp. dried thyme
• 1 1/2 cups Arborio rice
• 1/3 cup dry white wine
• 1 cup thawed frozen baby peas
• 3 tbsp. fresh lemon juice
• 1 tsp. grated lemon zest
• 1/2 cup freshly grated Parmesan cheese
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings (1 1 /3 cups per serving)

1. Bring a large pot of water to a boil. Add the asparagus and salt, and cook just until bright green, 2 minutes. Drain and rinse the asparagus in a colander under cold running water to stop cooking; set aside.
2. Bring the stock to a gentle simmer in a large saucepan over medium-low heat; reduce the heat and keep it at a simmer.
3. Heat the oil in a large skillet. Sauté the leeks, garlic, and thyme until the leeks begin to soften, about 3 minutes. Add the rice and cook, stirring, until translucent, about 1 minute.
4. Stir in the wine and cook, stirring constantly, until it is absorbed, Add the stock 1 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender but still slightly toothy. Add the asparagus, peas, lemon juice, and lemon zest with the last (1/2 cup) addition of stock. The cooking time from the first addition of stock should be about 22 minutes. Stir in the cheese and pepper; serve at once.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I think risotto is the ultimate Italian comfort food. It's creamy, flavorful, soothing and delicious. I've notice that the key ingredients to making a good risotto are Arborio rice, white wine, lemon juice, vegetables, garlic and Parmesan cheese. This risotto certain tastes like spring and it can also be enjoyed in the summer with summer vegetables as well. A well-made risotto is always creamy, mot mushy, so when you're cooking risotto, stir constantly. For a creamy and luscious texture, use Arborio rice or any other Italian medium-grain rice with a high starch content. Serve this as a main dish or as a side dish when you have company. They will love it.

Chicken with Spicy Roasted Tomato-Leek Sauce

Ingredients:

• 1 1/2 lbs. cherry tomatoes
• 3 leeks, halved lengthwise, rinsed well, and cut crosswise into 1-inch pieces
• 4 tsp. extra-virgin olive oil
• 2 garlic cloves, smashed and peeled
• 2 tbsp. chopped fresh tarragon leaves or 1 tsp. dried
• 3/4 tsp. dried red pepper flakes
• 3/4 tsp. salt
• 4 (6 oz.) boneless, skinless chicken breast halves

Makes 4  Servings

1.  Heat the oven to 425 F. ON a rimmed baking sheet, toss the tomatoes and leeks with 3 teaspoons of the oil, garlic, tarragon, pepper flakes, and 1/2 teaspoon of the salt. Roast for 10 minutes, tossing once.
2. Meanwhile season the chicken with the remaining 1/4 teaspoon of salt, pepper and reaming 1 teaspoon oil.
3. Nestle the chicken on the pan among the leeks and tomatoes.  Return to the oven and roast for 10 minutes longer, or until the chicken is just cooked through and still juicy.
4. Divide the chicken and vegetables among 4 plates and serve hot.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is another great alternative to fast food or takeout which gives you a high and leaves you feeling like schmutz. It may look a little messy but it's really delicious. It's packed with lean protein and vegetables and will quickly fill you up. Don't forget to trim off the darkest part of the leeks' green tops and the roots of the base  and wash the leeks because they can be filled with soil and get gritty. You can also use 1 or 2 tomatoes in place of the cherry tomatoes and the dish will still be yummy. If you can't find tarragon, parsley, oregano or basil will do just fine.