5-Ingredient Meals for 350 Calories or Less: Naked Chicken & Eggplant Parm, Spaghetti Squash Pie

Jan 28 2016
Today in Small Changes, Big Results, we've got recipes that pair big portions with small ingredient lists! (And obviously, impressive calorie counts too.) Hope you're hungry...

SmartPoints® Reminder: Recipe values won't always match up with the SmartPoints® calculator. Just like Weight Watchers, in recipes, we don't factor in the calories, sugar, etc., from fruits and veggies with a SmartPoints® value of 0. (Blended beverages are the exception.) Click here for the full 411!

Hungry Girl's Healthy Naked Chicken & Eggplant Parm Recipe

Print Naked Chicken & Eggplant Parm Print

1/4th of pan (4" X 4"): 350 calories, 12g total fat (5.5g sat fat), 814mg sodium, 14.5g carbs, 6g fiber, 7.5g sugars, 45.5g protein

SmartPoints®
value 6*

All the things you crave about chicken and eggplant Parmesan, in one big melty dish... Super yum!

Prep: 15 minutes
Cook: 1 hour and 10 minutes

Cool: 10 minutes

Ingredients:

1 large eggplant (about 20 oz.), ends removed

Four 5-oz. boneless skinless chicken breast cutlets, pounded to 1/4-inch thickness

1 cup canned crushed tomatoes

1 cup shredded part-skim mozzarella cheese

1/4 cup grated Parmesan cheese

Seasonings: garlic powder, onion powder, salt, Italian seasoning

Directions:

Preheat oven to 400 degrees. Spray 2 baking sheets and an 8" X 8" baking pan with nonstick spray.

Cut eggplant lengthwise into 1/2-inch slices. Sprinkle with 1/2 tsp. garlic powder, 1/2 tsp. onion powder, and 1/4 tsp. salt, and lay on one of the baking sheets.

Lay chicken cutlets on the other baking sheet, and sprinkle with 1/4 tsp. garlic powder, 1/4 tsp. onion powder, and 1/4 tsp. salt.

Bake eggplant and chicken for 20 minutes.

Meanwhile, to make the sauce, combine these ingredients in a medium bowl: tomatoes, 1 1/2 tsp. Italian seasoning, and 1/2 tsp. each garlic powder and onion powder. Mix well.

Remove chicken from oven.

Flip eggplant, and bake until lightly browned and mostly softened, about 12 minutes. Remove sheet, but leave oven on.

Evenly layer the following ingredients in the baking pan: 1/4th of the sauce, half of the eggplant slices, another 1/4th of the sauce, 1/2 cup mozzarella cheese, 2 tbsp. Parm, and another 1/4th of the sauce. Evenly top with cooked chicken.

Continue layering with remaining eggplant slices, sauce, 1/2 cup mozzarella cheese, and 2 tbsp. Parm.

Cover pan with foil, and bake for 30 minutes, or until hot and bubbly.

Uncover and bake until cheese has completely melted and lightly browned, about 5 minutes.

Let cool for 10 minutes before slicing.

MAKES 4 SERVINGS

Hungry Girl's Healthy Spaghetti Squash Pie Recipe

Print Spaghetti Squash Pie Print

1/4th of pan: 300 calories, 8g total fat (4g sat fat), 645mg sodium, 22.5g carbs, 5g fiber, 9.5g sugars, 34g protein

SmartPoints®
value 4*

Spaghetti pie is a comfort-food superstar, but it's also a calorie catastrophe. Not ours! You'll flip when you try this...

Prep: 10 minutes
Cook: 1 hour and 25 minutes

Cool: 10 minutes

Ingredients:

1 spaghetti squash (at least 4 1/2 lbs.)

1 lb. extra-lean ground beef (4% fat or less)

2 cups canned crushed tomatoes

1/2 cup (about 4 large) egg whites or fat-free egg substitute

1/2 cup shredded part-skim mozzarella cheese

Seasonings: onion powder, garlic powder, salt, Italian seasoning

Directions:

Preheat oven to 400 degrees. Spray a large pie pan with nonstick spray.

Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds. Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down.

Bake until tender, about 40 minutes.

Meanwhile, bring a large skillet sprayed with nonstick spray to medium-high heat. Add ground beef, and season with 1/2 tsp. onion powder, 1/2 tsp. garlic powder, and 1/4 tsp. salt. Cook and crumble for about 5 minutes, until fully cooked. Transfer to a large bowl.

Remove squash from oven, but leave oven on. Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture.

Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups squash strands to the large bowl. (Reserve any extra squash for another time.)

Add canned crushed tomatoes, egg whites/substitute, and 1 tsp. each onion powder, garlic powder, and Italian seasoning. Mix thoroughly. Transfer mixture to the pie pan and smooth out the surface.

Bake until slightly firm, about 25 minutes.

Sprinkle with cheese. Bake until cheese has melted and lightly browned, about 10 minutes.

Let cool for 10 minutes before slicing.

MAKES 4 SERVINGS

Spaghetti Squash Alternatives: Save time by cooking it in the microwave; save effort by making it in a slow cooker. Click for the full 411.

Clean & Hungry Tips: Keeping things clean? For these recipes, use fresh egg whites, all-natural meats and cheese, and tomatoes packed in BPA-free cans!

Chew on this:

It's January 28th, National Blueberry Pancake Day. Start with our Perfect Pancake Duo, and throw a handful of blueberries into the batter or on top of your cooked pancakes... or both!

Who couldn't use a couple of delicious 5-ingredient recipes? Click "Send to a Friend" to help everyone out!

Social

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.