Tag Archive | Weight Loss

Chicken in Lemon-Caper Sauce (Weight Watchers Recipe)

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Chicken Piccata is one of our favorites and a pretty easy dish to make.  I like to cut calories whenever possible.  I was pleasantly surprised to find that Weight Watchers has their own version of the recipe called, Chicken in Lemon-Caper Sauce.  You can find it in the Weight Watchers New Complete Cookbook.  I purchased this book last year when I was losing weight.

It’s surprising how delicious the sauce is and the best part, it’s a lower calorie version of a classic meal.  Enjoy.

Chicken in Lemon-Caper SauceWeight Watchers Recipe

2 tablespoons all-purpose flour

1/2 teaspoon salt

4 (1/4 pound) thin-sliced chicken breast (boneless)

2 teaspoons olive oil

1/2 cup reduced-sodium chicken broth

3 tablespoons lemon juice

1 tablespoons capers, drained and chopped

1 teaspoon unsalted butter

2 tablespoons chopped fresh flat-leaf parsley

1.  Mix together flour and salt in pie plate.  Dip chicken in seasoned flour, shaking off excess.

2.  Heat oil in large nonstick skillet over medium-high heat.  Add chicken, in batches, and cook until browned and cooked through, about 3 minutes per side, transfer to plate.  (Note:  The cooking time will depend on the thickness of your chicken.  Be sure it’s cooked through and nicely browned.)

3.  Add broth, lemon juice, and capers to skillet; bring to boil over medium heat.  Reduce heat and simmer until slightly reduced, about 2 minutes.  Return chicken to skillet and cook, turning to coat, until heated through, about 2 minutes.  Transfer chicken to platter.  Remove skillet from heat; add butter and parsley.  Pour over chicken.

According to Weight Watchers – Per Serving (1 piece chicken and 2 tablespoons sauce):  127 grams, 170 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 65 mg Chol, 488 mg Sod, 4 g Total Carb, 1 g Total Sugar, 0 g Fib, 24 g Prot, 17 mg Calc.  PointsPlus Value:  4

I served it with jasmine rice and a side salad.  Delicious.

Blog Picatta collage


Weight Loss Hint and How To Poach an Egg

Photo by Debbwl

Photo by Debbwl

In the summer of 2011, I decided it was time I lost some weight.  I had been letting myself go over the past several years and realized that I was getting a little bit bottom heavy, if you know what I mean.

My other reason for wanting to lose weight was that my mother had a lot of health problems, including bad bones.  She was never “officially” diagnosed with osteoporosis, but she had four hip replacement surgeries and several broken bones over the years.  She had gained weight as she got older, and it was very difficult for her to lose it, especially with her physical problems.  And being overweight, it was a lot harder for her to get around.

Well, the apple didn’t fall far from the tree.  I had been diagnosed with osteopenia several years ago, and I began to worry that I was going to follow in my mom’s footsteps with the bone problems.  My doctor put me on medication to help with bone density loss, but other than that, I wasn’t doing anything to help myself.

The one thing I did have control over was my weight, so I decided that being lighter would help me deal with the physical problems I might have if my osteopenia diagnosis turned into osteoporosis.  And, as fate would have it, last year I was diagnosed with osteoporosis, so losing the weight was a good thing.

I know how hard it is to lose weight and then keep it off, so I’m always happy to share my “secret weight loss site” with anyone who asks how I lost the weight.  I found it by accident.  I was all ready to join Weight Watchers online (which charges a fee) when I found SparkPeople.com (which is FREE).  There are several sites out there, but SparkPeople worked for me.

The SparkPeople site has many links on it to help you lose, monitor and control your weight. There are fitness and food trackers, exercise videos, recipes (you can even figure out the calories of your own recipes), all kinds of dieting, health and exercise articles and a Facebook-like community for support.

SparkPeople helped me lose 25 pounds in less than a year and I’m keeping it off.  I took it serious, practiced portion control, tracked what I ate and exercised.   Yes, I know it’s a pain in the butt, but it worked.  I feel a lot better, too.  I still exercise and watch what I eat, but I don’t have to track the calories anymore.  I also believe that portion control is very important.  It has become a life style change. I don’t deny myself too many things, I just don’t pig out (well, not very often).

I am going to share a video from SparkPeople with instructions on how to make poached eggs.  We love poached eggs and it’s a low-calorie way to prepare them.   I’ve been using this technique ever since I first saw the video, and they always come out great.   I heard a tip (where, I can’t remember), that the newer the egg, the better it stays together when poached.  Oh, and we use black pepper and it tastes fine.

UPDATE – Photo Added:  I was reminded by my friends (Tree & Sue) about our old egg poaching pan.  My hubby thinks he got it from his Mom.  It was the pan I always used before I saw this video.  I would spray some oil into the cups before putting the eggs in, but they always stuck a little anyway and I would have to use a teaspoon to slowly release them.


If you decide to check out SparkPeople.com, let me know what you think.  Oh, and let me know how your eggs turned out, too.

Hope some of you found this post helpful and no, I don’t own stock in SparkPeople.com.