greenplt

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

When I first made the Balsamic Chicken Melt, I started out to make my supper using a recipe I saw online.  As I progressed, I realized I had less than half of the ingredients the recipe called for.  By the time I substituted and improvised, the dish was not at all like the original recipe.  On top of that, I had over-salted the pasta and decided to just pile the mixture on a split homemade roll, add a little bit of cheese and put it under the broiler.  I think this made it a much better dish than it would have been with pasta.

BALSAMIC CHICKEN MELT

  • 1 tsp. olive oil
  • 1 cup chopped onion
  • 1/4 cup chopped red Bell pepper
  • 2 cloves minced garlic
  • 1/4 cup Wishbone Balsamic Vinaigrette*
  • 8 oz. cooked chicken breast, cubed
  • 1 cup halved cherry tomatoes
  • 2 Tblsp. halved Kalamata olives
  • Salt and pepper to taste
  • 4 slices hearty bread or 4 rolls, halved
  • 2 oz. Fontina cheese, sliced thinly

*A homemade version of Balsamic Vinaigrette:

  • 1 Tblsp. Balsamic vinegar
  • 1/2 tsp. dark brown sugar
  • 1/8 tsp. salt
  • Grating of black pepper
  • 3 Tblsp. olive oil

Place above ingredients in a small covered jar and shake.  Makes 1/4 cup of vinaigrette.

In a medium non-stick skillet, drizzle the olive oil and saute the onion, red pepper and garlic over medium heat until vegetables have softened.  Add vinaigrette, chicken and tomato and cook until tomato is cooked through.  Add olives.

skillet2

Put a slice of good bread or split roll on an ovenproof plate for each serving.

rollsmelt

Spoon chicken mixture over the top of the bread and place slices of cheese on top.  Place under broiler until cheese is melted.  Serve immediately.

meltplate

Makes 4 servings

Nutrition per DietPower software per serving:  282 calories, 9.87 g fat, 45.3 mg cholesterol, 390 mg sodium, 205 mg potassium, 4.04 g carbohydrate, 0.641 dietary fiber, 1.5 g sugars, 17.9 g protein.

Weight Watchers = 6 points

For dessert, I wanted to use up 4 purple plums I had in the refrigerator and found a recipe for Plum Clafouti on allrecipes.com. I reduced the recipe to accommodate the 4 plums and it made 3 servings.

PLUM CLAFOUTI

  • 2 Tblsp. granulated sugar, divided
  • 4 purple plums, halved and pitted
  • 1 egg
  • 1/4 cup plus 3 Tblsp. 2% milk
  • 1/4 cup all-purpose flour
  • 1/2 tsp. grated lemon peel
  • 1/2 tsp. vanilla
  • pinch salt
  • 1/4 tsp. ground cinnamon
  • 2 tsp. confectioners’ sugar

Preheat oven to 375 degrees F.  Spray an 8″ skillet.  Sprinkle 1 tsp. sugar over the bottom of the pan.  Arrange the plum halves, cut side down, so they cover the entire bottom of the pan.  Sprinkle 2 tsp. of sugar over the top of the plums.

sugared

In a blender or medium bowl, combine the remaining 1 Tblsp. of sugar, egg, milk, flour, lemon zest, cinnamon, vanilla and salt.  Process or whisk until smooth.

batter

Pour over the fruit in the pan.

Bake for 50-60 minutes in the preheated oven, or until firm and lightly browned.  Let stand 5 minutes before slicing.  Best served warm.

Dust with confectioners’ sugar before serving.

skillet

Makes 3 servings 

Nutrition per DietPower software per serving:  175 calories, 3.05 g fat, 81.9 mg cholesterol, 34 mg sodium, 252 mg potassium, 33.2 g carbohydrate, 1.91 g dietary fiber, 0 g sugars, 4.95 g protein.

Weight Watchers = 3 points