Weight Watchers: Grilled Chicken
Weight Watchers: Grilled Chicken:
Shopping List:
- Boneless skinless chicken breasts
- Kosher salt
- Spices
- Head of romaine lettuce
- Tomatoes
- Radish
- Cucumber
- Low –fat Caesar dressing
- Pasta
- Frozen vegetables
- Low-fat Italian dressing
- Whole-wheat pita pockets
- Bean sprouts
- Low-fat Thai peanut sauce
Grilling Instructions:
Whisk 1/4 cup kosher salt with 2 cups water in a large bowl until the salt dissolves, add the breasts and enough extra water to cover them completely. Place in the fridge for 1 hour while you fire up the grill.
Take the chicken breasts out of the water and sprinkle each with a different favorite spice rub. Look for salt-free versions of any of these at the supermarket: lemon-pepper seasoning, jerk rub, Cajun blackened seasoning, dried herb blends (from Italian to French to Greek), chile powder, curry powder.
Set the breasts over high heat and grill until an instant-read meat thermometer inserted into the thickest part of the breasts registers 165°F, about 8 minutes, turning once.
Grilled Chicken Meal Ideas:
Grilled Chicken Summer Salad: Hot off the grill, grilled chicken is great topped on a summery salad of chopped lettuce, tomato, radish and cucumber.
Chicken Caesar Salad: Slice cold, grilled chicken over a bed of 4 cups chopped Romaine lettuce and 3 tablespoons bottled low-fat Caesar dressing
Chicken Pasta Salad: Slice grilled chicken and toss 1 cup cooked and drained pasta, 1 cup thawed frozen mixed vegetables and 2 tablespoons low-fat bottled Italian dressing
Chicken Pita Pocket: Cubed grilled chicken and stuff in a whole-wheat pita pocket with 1 cup bagged bean sprouts and 2 tablespoons bottled, low-fat Thai peanut sauce
