Makes 2 servings

  • 7 ounces chicken cutlets
  • 1 cup white sauce (see recipe below)
  • 1/2 ounce Parmesan cheese, grated
  • 1/2 ounce reduced-fat Swiss cheese, shredded
  1. Spray 9-inch nonstick skillet with non-stick cooking spray and heat; add chicken and cook over medium-high heat until no longer pink, about 1 minute on each side. Transfer to serving platter; set aside and keep warm.
  2. In 1-quart non-stick saucepan cook White sauce over low heat, stirring frequently, until heated, about 3 minutes. Stir in cheeses and cook, stirring constantly, until cheeses are melted, about 1 minute. Pour over chicken.

Each serving (including white sauce) provides 1/2 milk; 1 fat; 3 proteins; 1/4 bread; 35 optional calories

Per serving: 305 calories; 33 g protein; 14 g fat; 11 g carbohydrate; 350 mg calcium; 419 mg sodium; 83 mg cholesterol; 0.2 g fiber

White Sauce

Yields: 1 cup

  • 1 tablespoon whipped butter
  • 2 teaspoons margarine
  • 1 tablespoon, plus 1-1/2 teaspoons all-purpose flour
  • 1 cup low fat milk (1% milk fat)
  • Dash salt
  • Dash white pepper
  • Dash ground nutmeg
  • Dash paprika
  1. In 1-quart nonstick saucepan melt butter and margarine over low heat. Using a wire whisk, stirin flour and cook, stirring constantly, for 1 minute. Gradually stir in milk and seasonings. Continuing to stir, increase heat to medium-high and cook until mixture comes to a boil. Let cool slightly.
  2. Transfer White Sauce to resealable plastic container and refrigerate for up to 1 week.

Each 1/2 cup serving provides: 1/2 milk; 1 fat; 1/4 bread; 25 optional calories

Per serving: 141 calories; 5 g protein; 9 g fat; 10 g carbohydrate; 154 mg calcium; 211 mg sodium; 15 mg cholesterol; 0.2 g fibre

– from the book, “Simply Light Cooking, 250 Recipes from the Kitchens of Weight Watchers”

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