 Ingredients: For Sides 3 oz. cubed red potato (1 - 2 small potatoes), not peeled 1 1/2 cups chopped cauliflower 1 1/2 tbsp. fat-free sour cream 1 tbsp. fat-free nondairy liquid creamer (like Coffee-mate's) Dash salt, or more to taste 1 1/2 cups frozen broccoli florets 1 tsp. dry country-style/white gravy mix (like McCormick's) Dash black pepper, or more to taste Optional: reduced-fat Parmesan-style grated topping For Chicken 1 strip center-cut or turkey bacon 6 oz. raw boneless skinless lean chicken breast, pounded to 1/2-inch thickness Dash each salt & black pepper, or more to taste 1 tbsp. BBQ sauce (about 45 calories per 2-tbsp. serving) 2 tbsp. shredded reduced-fat cheddar & Monterey Jack cheese (or 4-cheese blend) 1 tbsp. diced tomato 1 tbsp. chopped scallions Directions: In a covered microwave-safe bowl, nuke potatoes & cauliflower with 2 tbsp. water for 6 minutes, until very tender. Drain any excess water. Add sour cream, creamer, & salt. Mash well. If you like, add more salt. Cover to keep warm. Nuke broccoli in a covered microwave-safe bowl with 2 tbsp. water for 4 minutes, until thawed & hot. Drain excess water. Cover to keep warm. Cook bacon per package directions (without added fat). Halve & set aside. Season chicken with salt & pepper. Bring a pan sprayed with nonstick spray to medium heat. Cook chicken for 5 minutes per side, until cooked through. Turn heat off, but keep chicken in the pan on the stove. Top with BBQ sauce, bacon, & cheese. Cover and let cheese melt. Combine dry gravy mix with 1/3 cup water in a microwave-safe bowl. Nuke for 2 minutes. Stir well. Nuke for 1 - 2 more minutes, until thickened. Season with pepper, stir well, and set aside. Plate mashies & veggies, reheating if needed. Spoon gravy over mashies. If you like, sprinkle veggies with Parm-style topping, salt, and/or pepper. Plate chicken, and top with tomatoes & scallions. Eat! MAKES 1 SERVING | |
Serving Size: entire meal
Calories: 468
Fat: 8g
Sodium: 1,010mg
Carbs: 39g
Fiber: 9g
Sugars: 12.5g
Protein: 52g
POINTS® value 9*
Recipe Source
