Weight Watchers Chicken Scampi with Garlic Parmesan Rice

Introduction

Indulge in a delicious, flavorful meal that aligns with your Weight Watchers goals! This Chicken Scampi with Garlic Parmesan Rice combines tender chicken breast, sautéed in a light garlic butter sauce, with aromatic, cheesy rice. Perfect for family dinners or entertaining guests, this dish is both satisfying and low in SmartPoints, allowing you to enjoy a gourmet experience at home without the guilt.

Ingredients

For the Chicken Scampi:

  • 1 pound boneless, skinless chicken breasts (about 4 breasts)
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1/4 teaspoon red pepper flakes (adjust to taste)
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1 tablespoon fresh parsley, chopped (plus more for garnish)
  • Salt and pepper, to taste

For the Garlic Parmesan Rice:

  • 1 cup long-grain brown rice
  • 2 cups low-sodium chicken broth
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper, to taste

Instructions

Step 1: Prepare the Ingredients

  1. Gather Ingredients: Start by gathering all your ingredients. Measure out the rice, broth, chicken, and seasonings. Having everything ready will streamline the cooking process.
  2. Chop and Mince: Mince the garlic and chop the fresh parsley. Set aside.

Step 2: Cook the Garlic Parmesan Rice

  1. Sauté Garlic: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, or until fragrant.
  2. Toast the Rice: Add the brown rice to the saucepan, stirring to coat it with the garlic oil. Toast the rice for 2-3 minutes, allowing it to absorb the garlic flavor.
  3. Add Broth: Pour in the 2 cups of chicken broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 40-45 minutes or until the rice is tender and the liquid is absorbed.
  4. Finish the Rice: Once cooked, remove the rice from heat and fluff it with a fork. Stir in the grated Parmesan cheese, fresh parsley, and season with salt and pepper to taste. Set aside.

Step 3: Cook the Chicken Scampi

  1. Heat Oil: In a large skillet, heat 2 tablespoons of olive oil over medium-high heat.
  2. Season Chicken: While the skillet heats, season the chicken breasts with salt and pepper on both sides.
  3. Sear the Chicken: Add the chicken breasts to the skillet and cook for about 5-7 minutes on each side, or until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
  4. Sauté Garlic: In the same skillet, add the minced garlic and red pepper flakes. Sauté for about 30 seconds, being careful not to burn the garlic.
  5. Deglaze the Skillet: Pour in the chicken broth and lemon juice, scraping up any browned bits from the bottom of the skillet. This adds incredible flavor to the sauce.
  6. Simmer the Sauce: Bring the mixture to a simmer and let it cook for 2-3 minutes to reduce slightly.

Step 4: Combine and Serve

  1. Return Chicken to Skillet: Add the cooked chicken back to the skillet, spooning the sauce over the top. Allow the chicken to heat through for an additional 2-3 minutes.
  2. Plate the Dish: To serve, place a generous scoop of garlic Parmesan rice on each plate, top with the chicken scampi, and spoon extra sauce over the chicken.
  3. Garnish: Sprinkle with additional fresh parsley for a burst of color and flavor.

Nutritional Information

This Weight Watchers Chicken Scampi with Garlic Parmesan Rice is not only delicious but also low in SmartPoints. Below are the approximate nutritional values per serving (based on a yield of 4 servings):

Chicken Scampi:

  • Calories: 220
  • Total Fat: 9g
  • Saturated Fat: 2g
  • Cholesterol: 80mg
  • Sodium: 290mg
  • Total Carbohydrates: 2g
  • Dietary Fiber: 0g
  • Net Carbohydrates: 2g
  • Protein: 36g

Garlic Parmesan Rice:

  • Calories: 180
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 5mg
  • Sodium: 240mg
  • Total Carbohydrates: 27g
  • Dietary Fiber: 2g
  • Net Carbohydrates: 25g
  • Protein: 6g

SmartPoints Calculation

  • Total SmartPoints: Approximately 6 points per serving (considering both the chicken and the rice).

Health Benefits

  1. High in Protein: This dish is rich in lean protein, essential for muscle repair and overall health.
  2. Low in Carbs: The recipe focuses on low-carb ingredients, making it ideal for those following a Weight Watchers or low-carb diet.
  3. Packed with Flavor: The garlic and lemon juice provide a fresh, vibrant taste without adding extra calories, ensuring you enjoy every bite.

Tips and Variations

  • Substitutions: You can substitute chicken breast with shrimp or scallops for a seafood variation.
  • Vegetable Additions: Add vegetables like spinach or broccoli to the rice for added nutrition and color.
  • Cooking Methods: For a quicker version, consider using pre-cooked chicken or rotisserie chicken, simply adding it to the sauce to warm through.

Storage and Reheating

  • Refrigeration: Store any leftover Chicken Scampi and Garlic Parmesan Rice in an airtight container in the refrigerator for up to 3 days.
  • Freezing: This dish can be frozen for up to 2 months. Store in freezer-safe containers. Thaw in the refrigerator overnight before reheating.
  • Reheating: Reheat in a skillet over medium heat or in the microwave until heated through. If the rice seems dry, add a splash of broth or water while reheating.

Common Questions

  1. Can I use brown rice instead of white?
    Yes, brown rice is a healthier choice that adds fiber and nutrients.
  2. Is this dish suitable for meal prep?
    Absolutely! This dish stores well and can be made in advance for quick lunches or dinners.
  3. Can I make this without cheese?
    Yes, simply omit the Parmesan cheese for a dairy-free version, and consider adding nutritional yeast for a cheesy flavor.

Conclusion

Weight Watchers Chicken Scampi with Garlic Parmesan Rice is a deliciously satisfying meal that brings together the comforting flavors of a classic dish while keeping your health goals in check. Whether you’re cooking for family or meal prepping for the week, this recipe is sure to impress. Enjoy the delightful combination of tender chicken, flavorful garlic, and cheesy rice, all while staying true to your dietary goals!

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