Crock Pot Rotisserie Chicken

I am in Utah right now for work, but before I went to the airport back in Virginia, I left Austin a little present to come home to after work :)  Yes, I made him dinner!

We both love rotisserie chicken, and this recipe from laaloosh gave the great taste of a rotisserie oven but in a crock pot.  Genius.  Austin sent me the picture of his dinner-- only problem was that the chicken fell off the bone (only a problem for pictures!), so he tried to piece it back together :)

Crock Pot Rotisserie Chicken

Ingredients
1 whole chicken
1/2 cup fat free chicken broth
1 tbs paprika
1 tbs minced onion
1 tbs garlic powder
1 tbs cajun seasonings
2 bay leaves
salt & pepper to taste

Directions
Preheat broiler. In a small bowl, combine paprika, onion powder, garlic powder, cajun seasoning, and salt & pepper. Rub chicken all over with seasoning, and place in a shallow baking dish.

Place chicken under broiler for about 10 minutes or until skin begins to darken and crisp. Remove from oven and transfer to crock pot. Add broth and bay leaves, and cover. Cook on low 7-8 hours or high 4-5 hours.

Serves 8, 3 Weight Watchers points a serving.

Apple BBQ Chicken

Crock pot season is here- hurray!  I printed out this recipe in July and have been holding onto it for the right moment.  Last weekend was that time-- nothing is better than smelling dinner cooking in the crockpot all day.  Don't you agree?

Apple BBQ chicken is a great combo between local fruits and your favorite BBQ sauce.  It can even be Weight Watcher's friendly, thank to Hungry Girl.

Apple BBQ Chicken

Ingredients
1 lb raw boneless skinless chicken breasts, cut into cubes
1 tsp salt
1/2 tsp black pepper
3 cups chopped apples, I did a variety of apples in my fridge, red and green alike
1 large onion, chopped
1/2 cup BBQ sauce (we used Sweet Baby Ray's)
2 cloves garlic, chopped
1 tbsp cornstarch

Directions
Season chicken with 1/4 tsp each salt and black pepper and place in a crock pot. Top with apples and onion.  Mix garlic and BBQ sauce in a bowl (I mixed it in my mini food processor).  Pour sauce mixture over contents of the crock pot, and lightly stir.

Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.  Turn crock pot to low (if needed). In a small bowl, stir to dissolve cornstarch in 1 tbsp cold water. Stir mixture into the contents of the crock pot, along with remaining salt and pepper.  Let food sit until it's thickened-- about 10 minutes.

It makes great leftovers too!

Serves 6, 6 WW Points per serving

Jerk Chicken

What is better than cooking over an open flame?  Nothing.  Seriously, if we could grill out everyday, I would.  Actually, we should.

Growing up in Buffalo, NY, my mom still had the grill going in the dead of winter when she was making steaks :) Rule #78:  No excuses, play like a champion.

My mom doesn't mess around.  I get that trait from her, but then make Austin grill in crazy weather.  We're still newlyweds, so he'll do that kind of stuff for me...at least for now :)

About a month ago, we went tubing for the day and camped.  The idea was to go tent camping, but after a day on the river in the rain and arriving to a flooded campsite, we opted for a cabin.

The cabin was heaven, and it's so cute looking too!! 

It was dry in the cabin, but we still cooked an epic meal in the rain.  Grilled chicken, corn, and vegetable packets.  The chicken marinated overnight in a great recipe I found and adapted from Epicurous.

Jerk Chicken Marinade

 

Ingredients
1 onion, chopped
1 jalapeno pepper, seeded and minced (4-5 pepper rings)
3/4 cup soy sauce
1/2 cup white vinegar
1/4 cup vegetable oil
2 tbs brown sugar
1/2 tbs dried thyme
1/2 tsp ground cloves
1/2 tsp ground nutmeg
1/2 tsp ground allspice
5-6 skinless, boneless chicken breast halves

Directions
In a food processor or blender, combine the onion, jalapeno pepper, soy sauce, vinegar, vegetable oil, brown sugar, thyme, cloves, nutmeg and allspice. Marinate overnight in gallon-sized ziploc bags.

Cook chicken on the prepared grill, until juices run clear.  We had a grilling basket that made it easy to cook the chicken on the camp grill.

Thanks to the most amazing grill masters, who took on the rain for to cook this great meal! 

Buffalo Chicken Tenders

It's back to school time in Virginia!!!  I don't have kids in school, but I start a graduate class next Monday.  My favorite meal growing up (okay, still one of my favorite) are chicken fingers.  Being from Buffalo and loving chicken fingers, I saw this recipe from Alida's Kitchen and had to make it.  Some close runners up include chicken fingers with ranch breading and another one with crushed up cheez-its.  This was a winner for last night's dinner :)

Baked Buffalo Chicken Tenders

Ingredients
2 tbs whole wheat flour
1 tsp garlic powder
1 tsp paprika
1/2 tsp minced onion
1/2 tsp salt
2 egg whites, lightly beaten
1/2 cup panko breadcrumbs
1/2 cup Italian style breadcrumbs
1 pound chicken tenders/ chicken tenderloins
1/2 cup hot sauce
1 tbs butter, melted

Directions
Preheat oven to 400 degrees.  Spray baking sheet with cooking spray.  Set aside.

Use three bowls.  In one, combine flour, garlic powder, paprika, minced onion, and salt.  In another, mix the egg whites.  In the last, add the breadcrumbs.

Working with one tender at a time, dredge chicken in flour mixture, then dip in egg whites, followed by  bread crumbs, making sure chicken is coated, and then place on prepared baking sheet.  Repeat.

Bake for 20 minutes or until chicken is thoroughly cooked.

Meanwhile, whisk hot sauce and butter.  Once chicken is done, remove from oven and drizzle with hot sauce mixture, making sure to flip to get both sides.

Serves four.

Chicken Broccoli Braid

Of all the kitchen supply parties, I think Pampered Chef serves the best food :)  I've never actually been to one, but I've sat in enough kitchens behind the scenes and helped prepare food.  My favorite recipe of the bunch is the Chicken Broccoli Braid.  I love it, and could eat it all the time.  Since Austin doesn't like dill and mayo (mayo isn't the best healthy option either...), I decided to change the flavor profile a bit with pesto and Greek yogurt.  I also only used 1 package of Crescent rolls instead of two since one roll is three points!

The results were great!!  It's not quite a casserole, but it is a complete meal all in one.  Hope you all like it too :)

Chicken Broccoli Braid

Ingredients
1   cup chopped broccoli florets
2   cups chopped cooked chicken breasts, about 2 chicken breasts
1/2   cup diced red pepper (I used a frozen mix)
1   cup shredded cheddar cheese, reduced fat
1/2   cup low-fat Greek yogrt
1   garlic clove, pressed
1   Tbs pesto mix
1/4   tsp salt
1   pkg reduced fat Crescent Rolls (Pillsbury is the best)
1   egg white, lightly beaten
2   tbsp slivered almonds

Directions
Preheat oven to 375 degrees.  Combine broccoli, chicken, pepper, cheese, yogurt, pesto, pressed garlic, almonds, and salt.

Spray cookie sheet with cooking spray.  Unroll one package of the crescent dough and push the perforated edges back together.

Spread filling evenly over center of dough.  Do not push filling to ends of dough. Cut matching strips of dough down the sides of the filling.

To braid, lift dough strips across filling to meet in center, twisting each strip one turn. Brush egg white over dough.

Bake 25-28 minutes or until deep golden brown

Serves 6, 7 points a serving.

Chicken Pad Thai

Pad thai is my absolute favorite (Well, one of them.  You should know by now that I love all food.)  This recipe has most of the flavors but not all the points as in the restaurant or more authentic.  In my opinion, this recipe is a great substitute for the real thing!

Chicken Pad Thai

from Weight Watchers online

Ingredients

7 oz packaged rice noodles  
1 pound uncooked boneless skinless chicken breast, cubed
1/4 cup fish sauce, divided  
4 cups uncooked broccoli, florets
1/2 bag frozen pepper mix  
1 medium uncooked carrot, finely sliced  
1/4 cup fresh lime juice, divided  
2 Tbs sugar  
3 Tbs water  
1 1/2 tsp ground ginger
4 tsp peanut oil, divided  
1 tsp green hot chili peppers, deveined, seeded, minced (I used a couple jalapenos and called it a day.  Not authentic but gave it the spice I wanted)
1 garlic clove, minced  
1 1/2 cups uncooked bean sprouts  
1/2 cup peanuts, dry-roasted, salted, minced
1/2 cup(s) cilantro, fresh, minced  

Austin was serious about smashing the peanuts!

Instructions
Soak noodles in cold water for 1 hour.  Make sure it's at least an hour.  I didn't soak mine long enough

Place chicken in a small bowl and cover with 1 tablespoon of fish sauce; set aside.

Steam broccoli, peppers, and carrot until crisp-tender, about 8 to 10 minutes. Immediately immerse in cold water; drain and set aside.

Meanwhile, in another small bowl, combine remaining 3 tablespoons of fish sauce, 3 tablespoons of lime juice, sugar, water and ginger; mix well and set aside.

Coat a large wok or skillet with cooking spray and warm over medium-high heat; add 2 teaspoons of oil. When hot, add chicken; cook, stirring occasionally until chicken is cooked through, about 4 minutes. Remove chicken from pan and cover to keep warm; set aside.

Drain noodles thoroughly. Off heat, coat same wok or skillet with cooking spray and warm over medium-high heat; add remaining 2 teaspoons of oil. When hot, sauté garlic and chili pepper until just fragrant, about 30 seconds. Add noodles and fish sauce mixture; cook, stirring, until sauce is mostly absorbed, about 3 minutes. Stir in chicken and peanuts; remove from heat. Add remaining tablespoon of lime juice, bean sprouts and cilantro; mix well. Serve immediately.

Yields about 2 cups per serving. 9 points a serving.

Creamy Chicken Lasagna

One of our blog followers (yay Chad Bolt!) recommended a great lasagna recipe from Runner's World.  I am not a runner by any means, but I know a great recipe when I see it.  I got lazy and used canned chicken instead of cooking some fresh, and that could have been a mistake, lol.  This was delicious fresh made but actually better as leftovers because you couldn't taste the canned chicken :)  A little higher in points (14 a serving) but hearty and cheesy and awesome!  Thanks for the recommendation, Chad.

Creamy Chicken Lasagna

Ingredients
15 oven-ready, lasagna noodles
4 cups shredded cooked chicken
1 1/2 tsp dried basil
8 ounces low fat cream cheese, softened
1/2 cup chicken broth
3 cups marinara sauce
3 cups shredded mozzarella cheese
3/4 cup grated Parmesan cheese


Directions
Heat oven to 400° F. 

Combine chicken, basil, 6 ounces of cream cheese, and 1/4 cup broth. 

Mix remaining cream cheese and broth in a separate bowl. 

Spread 1/3 cup marinara on the bottom of a large baking dish; assemble 4 layers as follows: 3 noodles, 2/3 cup marinara sauce, 1 cup chicken mixture, 3/4 cup mozzarella, and 2 tbs Parmesan. Top with last noodles, the broth mixture, and the remaining cheeses. 

Cover with foil and bake 45 minutes. Then, turn oven to broil, remove foil and broil until golden brown, about 5 minutes. 

General Tso's Chicken

There is the cutest, older gentleman that comes to our Weight Watchers meetings.  He spoke this week, talking about a meal he made for his wife, General Tso's Chicken, that he found on E-Tools.  He made it one day to the letter of the recipe, and his wife thought it was too spicy.  He made it again two days later (yes, two days later) without the spice, and his wife said it was missing something....lol!

I came home from the meeting and immediately printed out the recipe to make it on my own- very tasty!  The only problem is that I didn't have red wine vinegar (what the recipe originally called for), so I substituted balsamic vinegar and then added veggies to the recipe.

General Tso's Chicken

Ingredients
3/4 cup chicken broth, reduced-sodium  
1 1/2 Tbsp cornstarch  
2 Tbsp sugar  
2 Tbsp low-sodium soy sauce  
1 Tbsp balsamic vinegar  
1/2 tsp ground ginger  
2 tsp peanut oil  
2 scallions, chopped  
2 garlic cloves, minced  
1 tsp red pepper flakes
1 pound uncooked boneless chicken tenderloins, cut into 2-inch pieces  
1 package, frozen broccoli
2 cups cooked brown rice, kept hot  

Instructions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok over medium-high heat. Add scallions, garlic and red pepper flakes; cook, stirring frequently, 2 minutes. Add chicken; sauté until browned all over, about 5 minutes.

Add reserved sauce to pan and frozen broccoli and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup chicken with sauce and 1/2 cup rice per serving.  Serves 4, 8 points a serving.

Roast Chicken

The farm share gave us our first chicken this week- yay!  I never cooked a whole chicken, so youtube videos and internet recipes helped me figure out what to do.

Start by preheating the oven to 425 degrees.  Then, wash and pat the chicken dry and sprinkle the chicken with salt, pepper, and Italian Seasoning all over.  Cook 50-60 minutes.

We paired the chicken with Knorr Pasta sides and steamable frozen broccoli. 

Even the small chicken that we cooked left us with too much chicken, so we made many chicken meals from this one chicken we popped in the oven!

 

Chicken and Broccoli Noodle Casserole

Look at this great meal!  It's a casserole, so one would think it was simple and a no-mess dish.  Well, keep reading...

I have class on Tuesday nights, so this week Austin was gracious enough to volunteer to cook dinner while I was in class.  He asked for a recipe, so I rummaged through my recipe pins on Pinterest and found Chicken and Broccoli Noodle Casserole.  I picked it because we had all the ingredients (or could substitute the ingredients we didn't have at home) but didn't bother to read the recipe.  That was a mistake.  When he picked me up from class, he looked so stressed, and I could understand why.  A casserole should be things thrown into a pan and put into an over.

However, look at the picture above!  All those dishes just to have all the pieces go into a casserole dish...

But the casserole does look awesome!

And Austin looks pretty please with his handiwork.  He should be- a great meal!

Chicken and Broccoli Noodle Casserole

(adapted from skinnytaste.com)

Ingredients

1 cup rotini
2 tsp oil
4 minced garlic cloves
12 oz broccoli
1 tbsp butter
1 shallot, minced
3 tbsp  flour
1 3/4 cups chicken broth
1 cup skim milk
12 oz cooked shredded chicken breast
4 oz shredded reduced fat cheddar cheese
3 tbsp parmesan cheese
2 tbsp breadcrumbs

Directions

Cook noodles  and set aside.


Heat oil in a large skillet. Add garlic and cook until golden. Add the broccoli and a pinch of salt, cook and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside.


Preheat the oven to 375°. Lightly spray a 9 x 12 casserole dish with cooking spray.


In a large pot, melt butter over medium-low heat.  Add the shallot andcook until soft. Add flour and a pinch of salt.  Stir well, cooking for about 5 minutes on medium-low heat.
Slowly whisk in the chicken broth.  Add the milk and bring to a boil. Simmer, mixing occasionally until it thickens. Remove from heat and add sharp cheddar and 1 tablespoon of the parmesan cheese.  Mix until cheese melts.


Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.  Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray cooking spray on top and bake for about 20 - 25 minutes.


8 points plus per serving.  Serves 6. 

Couscous with Lime Sauce

Austin cooked again, and he’s getting good at it!  He’s always been good at grilling (can’t wait for summer), but he’s never been one for following recipes.  It was a simple recipe, but it made a delicious light meal.

We then marinated chicken with a sun-dried tomato Kraft dressing/marinade and cooked it at 350 degrees for about 20 minutes to put over the couscous.

Couscous with Lime Sauce

(adapted from the Weight Watchers New Complete Cookbook)

Ingredients

1 ½ cups water

1 cup couscous

1 tsp olive oil

½ tsp salt

½ pack of frozen veggies that includes pepper strips—red, green, yellow— and onions (or you could use fresh, red pepper strips and scallions.  You know I do very poorly with using fresh veggies in time, so frozen is normally the way I go)

1 carrot, chopped

¼ cup lime juice

2 tbs dried parsley (¼  cup finely chopped fresh parsley)

¼ tsp pepper

In a medium saucepan, bring water to boil; add couscous, oil and salt.  Remove from heat; couscous will cook within 5 minutes.

In large microwave safe bowl, microwave frozen veggies until not frozen/warm.  Add carrots, lime juice, parsley, and pepper.  Add couscous; toss to combine. 

Top with chicken.  Serve and enjoy.  Serves 6; 3 points each.  

Crock Pot Chicken

When you see the picture of this chicken breast, it will look gross, but I promise you that it's tasty.

The recipe is super easy.  Spray crock pot with Pam, put chicken in crock pot, sprinkle with taco seasoning, add 1/2 cup salsa.  Cook on low 6-8 hours or high 2-3 hours.  Take chicken out of crock pot.  In a separate bowl, mix 1 tbsp cornstarch with some water.  Add to crock pot (leftover salsa should be in there) along with 1/4 cup light sour cream.  Mix and then serve over chicken.  The chicken was super juicy and the sauce was really nice with it.

We also baked seasoned sweet potatoes fries, and the chicken sauce made a great dipping sauce for the fries.

Taste with your stomach, not your eyes :)

tawanna Thai

I have an obsession with thai food-- but when I say thai food, I mean very generic and americanized pad thai and curry.  So delicious and minimally spicy.  Whenever I travel, I want to get more of the authentic thing.  In LA last week, I was able to spend some in the Miracle Mile area, eat delicious thai food with a great friend, and visit LACMA for a couple minutes.  Great trip-- now I'm craving some thai food :)

Prettiest display of pad thai I have ever seen.

Name one of the movies these awesome lamp posts are in...

Caldo Verde

I have been told how great kale is for you, but since I had never used it before, I was apprehensive of cooking a recipe that called for kale.  I didn't even know what it looked like :)  I tried to make this recipe once before, but Trader Joe's was out of kale :( but I did get in on the most recent trip to my favorite food store.

The recipe was easy enough-- I should just chop all my veggies for the week on a Sunday since I use onions, garlic, etc almost everyday.  However, there is something therapeutic about coming home and chopping food and preparing dinner.  The most difficult part was adding the potatoes since grating anything, in my opinion, is just a pain.

Caldo Verde is a Portuguese dish, and in adapting this recipe, I added hot sauce and crushed red peppers for a little bit of spice.  The soup was perfect for a winter day.

Caldo Verde

Ingredients

	1 spray cooking spray
	1 large onion, chopped
	2 garlic cloves, minced
	8-9 oz chicken sausage, cut into 1/2-inch-thick rounds (I used 3 chicken sausage links that had cheese and artichokes in it.  Each link was 3 oz)
	5 cups chicken broth
	2 peeled potatoes
	4 cups uncooked kale, stemmed and shredded
	1/2 tsp table salt
	1/2 tsp black pepper
	1/4 tsp hot sauce 1/4 tsp crushed red pepper flakes

Instructions

• Spray a large saucepan with nonstick spray; set over medium heat. Add the onion; cook, stirring often, until softened, about 5 minutes. Add the garlic and cook for 20 seconds.
• Add the sausage; cook, stirring often, until browned, about 5 minutes.
• Pour in the broth; bring to a simmer, stirring often.
• Using the small holes of a box grater, grate the potato into the stew. Stir well while returning to a simmer. Cover, reduce the heat to low, and simmer for 5 minutes, stirring a couple of times.
• Stir in the kale; cover and continue cooking, stirring occasionally, until the kale is tender, about 12 minutes. Stir in the salt, pepper, red pepper flakes, and hot sauce before serving. Yields about 1 1/2 cups per serving, about 6 servings.  5 points per serving.

Jambalaya

I went home this past weekend, and while I didn't eat the healthiest, I definitely ate healthier than I normally do when I go home.  My mom and sister are both doing Weight Watchers, so the house was loaded with such delicious and fresh food.  Oh, to live in a house where fresh produce is eaten and doesn't go bad...

Being at home for the weekend was so amazing.  I normally only go home for the holidays, and even then, it's only for a few days and is so rushed.  Especially with wedding planning, going home consists of going from one appointment to the next and doing as much as we can in one visit.

This trip was different.  I booked a flight on a whim because the deal on southwest.com was so great and didn't have any plans.  The weekend was lovely, especially because I was home for almost 4 full days, and relaxation was the ticket.

Day 1:  Spending time with the mommy, running errands and a pedicure.

Day 2:  Ordering my sisters' bridesmaid dresses (my mom also bought her mother of the bride dress and my sister her graduation dress) and massage, shopping, and dinner with my sister Sarah.

Day 3:  Brunch with my wonderful cousin Katherine and watching the Super Bowl.  At my family's Super Bowl party, I got to help celebrate my brother's recent engagement, see my grandpa and all my siblings, and  enjoy delicious food...see pictures and recipe below!

Day 4:  See the bookstore that my mom did a wonderful job revamping, meet with and secure a priest for our wedding, and have lunch with the parents.

I couldn't have asked for a better weekend!

For the Super Bowl, my mom and sister were great with menu planning-- there was pizza and wings but also fruit, veggies, fresh guacamole, and jambalaya.  The jambalaya was adapted from Weight Watchers, but my mom (best cook I know) doctored it up to make it that much better!!

Shrimp and Chicken Jambalya

Mom showing off her delicious dish in the world's largest crock pot.

Ingredients

	2 tsp olive oil
	1 uncooked onion, sweet, chopped (about 1 cup)
	1 medium green pepper, chopped (about 1 cup)
	8 oz uncooked boneless skinless chicken breasts, cut into bite-size pieces
	29 oz canned stewed tomatoes, undrained
	12 oz uncooked shrimp, peeled and deveined (my mom peeled and deveined the shrimp; I think I would buy it already done)
	1 tsp Italian seasoning, dried
	1 tsp Creole seasoning
	2 cups cooked brown rice

Instructions

• Heat oil in a large nonstick skillet over medium-high heat. Add onion and pepper; cook, stirring, until crisp-tender, about 5 minutes.
• Stir in chicken; cook, stirring, until chicken is no longer pink, about 5 minutes.
• Stir in remaining ingredients, except rice; bring to a boil. Reduce heat; simmer, stirring occasionally, until shrimp are cooked through, about 5 minutes.
• Stir in rice; continue cooking until liquid is almost absorbed and rice is thoroughly heated, about 2 minutes.

Stir-Fried Chicken Adventures

Almost end of week one with Weight Watchers, and I've been doing pretty well with meals-- and keeping them under my allotted points.  However, it's easy to get frustrated since my Austin's daily points are almost twice mine-- he's a bigger guy and should be eating more....but it's hard when you see the person's place next to you with so much more food- ah!


I love trying out new recipes, but I find that many call for ingredients I just don't have laying around the house and am unlikely to use again except with the same recipe.  You'll find that I often substitute for things that seem close enough to me but maybe not to the more savvy chef...it works well enough.


The stir-fry recipe below was pretty good-- it felt like it was missing a little bit of flavor when I first started but once I got to more of the sauces, it had a nice kick to it.  Austin said it was the toats mcgoats...I'm taking that as a good sign.


I used chili oil instead of sesame oil (sesame oil was expensive, and I need chili oil for another recipe), ground ginger (don't know if my grocery store even has ginger root, but then again, I never looked for it), and frozen veggies (allow more time for cooking).  Be careful with the high heat before adding the oils and spices.  Round 1 left me with a burned blob of oils in the wok before I could add the ginger, so I lowered the heat for round 2, which was much more successful.  I am also skeptical of any steps that tell you to cook for 15 second-- you should be too.

Stir-Fried Chicken with Broccoli, Red Peppers, and Cashews (courtesy of weightwatchers.com)

Ingredients

	2 tsp vegetable oil, divided
	1 tsp sesame oil, divided
	1 1/2 Tbsp ginger root, finely chopped
	3 clove(s) (medium) garlic clove(s), finely chopped
	1 pound(s) uncooked boneless skinless chicken breast(s), cut into 1/2-inch pieces
	1 large sweet red pepper(s), cut into 1-inch pieces
	2 cup(s) uncooked broccoli, florets
	2 Tbsp low-sodium soy sauce
	20 item(s) cashews, roasted, unsalted, roughly chopped

Instructions

• Heat a large nonstick skillet over high heat. Add 1 teaspoon of vegetable oil, 1/2 teaspoon of sesame oil, ginger and garlic; cook 15 seconds. Add chicken and stir-fry until starting to brown, about 3 to 4 minutes; remove to a plate.
• Add remaining teaspoon of vegetable oil, pepper and broccoli to same skillet; stir-fry for 3 minutes. Add chicken back to skillet, pour in soy sauce and cook, stirring, until chicken is cooked through, about 2 minutes more; toss with remaining 1/2 teaspoon of sesame oil. Sprinkle on cashews and serve. Yields about 1 3/4 cup per serving.

Total point value-- 6, with 1 cup rice-- 11 points (pretty good for a filling dinner).