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Cajun Chicken
Makes 1 Serving Ingredients
2 boneless chicken breasts, skinless
1/4 tsp. onion powder
1/4 tsp. dried thyme
1 clove garlic, minced
1 Tbsp. Skim milk
1/4 tsp. each white, red and black pepper
non-fat cooking spray
1. Preheat oven to 375 degrees F.
2. Rinse chicken and pat dry.
3. Spray 13x9x2 inch pan with non-fat cooking spray.
4. Place chicken on pan, meaty side up.
5. Brush chicken breasts with milk.
6. Sprinkle garlic over the tops of chicken breasts.
7. Mix onion powder, thyme, and white, red, and black pepper in a small bowl.
8. Sprinkle mixture over chicken.
9. Bake at 375 degrees F. for 45 to 55 minutes.
Makes 2 servings.
Approximate Nutritional Breakdown Per Serving:
Cal 267, Pro 53g, Carb 1.5, Fat 6g, Fiber 0.
Tip: Serve with lemon wedge, red pepper slices and sprig of parsley, as garnish.
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No Bake Macaroni & Cheese
Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice.
Makes 4 servings, 1 1/4 cups each
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy:
8 ounces whole-wheat elbow noodles (2 cups)
1 10-ounce package frozen chopped broccoli
1 3/4 cups low-fat milk, divided 3 tablespoons flour
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3/4 cup shredded extra-sharp Cheddar cheese
1/4 cup shredded Parmesan cheese
1 teaspoon Dijon mustard
1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
NUTRITION INFORMATION: Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrate; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium. Nutrition bonus: Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv). 3 Carbohydrate Servings Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat |
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Caribbean Turkey Salad
DRESSING:
1 (8 oz.) carton low fat lemon yogurt
1 tbsp. frozen orange juice concentrate, thawed
1/2 tsp. cinnamon
SALAD:
8 oz. cooked turkey breast, cut into strips (about 2 c.)
2 c. strawberries, halved
1 (15.25 oz.) can pineapple chunks, drained
1 papaya, peeled, seeded & cubed
1 banana, sliced Lettuce leaves
1/4 c. toasted coconut
In small bowl combine all dressing ingredients; blend until smooth. In large bowl, combine turkey and fruit; toss gently. Spoon onto individual lettuce-lined plates or large lettuce lined platter. Spoon dressing over salad; sprinkle with toasted coconut. 6 (1 1/3 cup) servings.
One cup cubed cantaloupe can be substituted for the papaya.
To toast coconut, spread on cookie sheet; bake at 375 degrees for about 5 minutes or until light golden brown, stirring occasionally. Or, spread in thin layer in microwave-safe pie pan. Microwave on MEDIUM for 4 1/2 to 8 minutes or until light golden brown, tossing with fork after each minute. (Moist flaked coconut takes longer than drier shredded coconut.) |
