Main Dishes

Smokey Chicken with Pepper Jack Alfredo

4

A quick and tasty, low fat weeknight meal.

4
1 pound chicken breast, skinned and boned
1 t garlic salt
1 t smoked paprika
8 oz whole wheat penne
1 1/2 c fat free milk
2 T all-purpose flour
2 oz low fat cream cheese, Neufchatel cheese
6 slices fat free Pepper Jack cheese
Sprinkle the chicken breasts with the garlic salt and smoked paprika. Heat a non-stick skillet coated with cooking spray over medium heat. Add chicken and cook 7 minutes on each side or until done. Cook...
See the full directions on my site
Nutritions

Calories
440

Sodium
114mg
4% DV

Fat
12g
19% DV

Protein
33g
66% DV

Carbs
50g
17% DV

Fiber
2g
9% DV

Low-and-slow baked baby back ribs feature a zesty dry rub, sweet and tangy barbecue sauce, and tender, fall-off-the-bone meat! There's no need to tend to a grill or a smoker, because the oven does all of the work. Serve the southern oven baked baby back ribs alongside coleslaw, cornbread, collard greens or mac and cheese for an easy dinner that the whole family will love!

Dry Rub:
1 c brown sugar
1/3 c smoked paprika
1/4 c kosher salt
8 t chili powder
8 t onion powder
8 t garlic powder
Ribs:
2 racks baby back ribs ( about 3.5 lbs. total )
1 c bbq dry rub
bbq sauce ( for basting and serving )
5
  • Adjust the oven rack to the middle position. Preheat the oven to 300° F. Line a rimmed baking sheet with aluminum foil.
  • In a medium bowl, stir together the ingredients for the dry rub. Set...
    See the full directions on my site
Nutritions

Calories
772

Sodium
11524mg
480% DV

Fat
27g
43% DV

Protein
37g
75% DV

Carbs
95g
32% DV

Fiber
5g
22% DV