On the Menu This Week

Greek Style Cheeseburgers
Vegetarian Black Bean Chili
Roasted Cornish Hens with Quinoa and Broccoli

Saturday, November 14, 2009

Recipe of the Week 11/7/09

Chicken Rollatini


  • Cooking spray
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper
  • 3 boneless, skinless chicken breast halves cut in half on the thin side, pounded to 1/4-inch thickness or 6 chicken cutlets
  • 6 ounces thinly sliced ham
  • 1 cup baby spinach leaves, chopped
  • 4 ounces goat cheese
  • 2 tablespoons Dijon mustard
  • 1 cup whole wheat bread crumbs


Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray.

Arrange chicken breasts on a flat surface. Top each piece of chicken with ham. Mix together spinach and goat cheese and spread over ham. Starting from the shorter end, roll up chicken and secure with wooden picks. Brush mustard all over chicken rolls and then roll in bread crumbs.

Heat remaining oil in a large oven-proof skillet over medium-high heat. Add chicken rolls and cook until golden brown on all sides.

Transfer chicken to oven and bake 20 minutes, until chicken is cooked through.

Nutrition Facts

Nutritional Analysis Per Serving

Calories 266
Total Fat 10g
Saturated Fat 4.5g
Cholesterol 74mg
Sodium 840mg
Carbohydrates 14g
Protein 29g
Fiber 3g

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My Plan

I did WeightWatchers once before in 2004-2005. I lost 50 pounds. I gained some back going through my divorce but the good news is I kept off 20 of them until I restarted WeightWatchers in January 2009.

For the first time, I have found a plan that was easy to stick to. Something just felt right this time. Before embarking on WeightWatchers I re-read some books I had found helpful in the middle of my last journey. The books are listed under "Weight Loss" Books on the side bar, and a blog post about them will follow soon. These books helped get me mentally prepared to lose weight and they are the reason I think I am finding losing to be less of a struggle. I am not letting myself get discouraged by small gains and I am seeing far more consistent results.

WeightWatchers gives you a points target based on weight and basic daily activity level. Every food has a points value based on calories, fiber and fat. Then its like a checkbook you start with your daily balance, subtract for foods eaten and add for activity done which can earn you points. Exercise=More Food. Each food point is roughly 50 calories and each activity point is worth roughly 100, I use a heart-rate monitor to calculate my activity points earned.

You also get 35 weekly points to use as you want anytime during the week. For me the most successful both mentally and on the scale is to use most of those points on Saturday night for a splurge and to then stick to my daily points fairly closely the rest of the week. It helps me to know my favourite foods are only a week away if I want them. People can manage the plan however they want but for me this is the most successful. When I'm working out a lot I try to eat some of those activity points as well. Ironically I get much smaller losses the weeks I don't eat those points on Saturday, maybe it shakes up my metabolism, who knows I just know it works

Finally my last key to my plan is attending meetings. It helps keep me accountable and on track.

Weight Loss Slideshow