Braised Balsamic Chicken
Ingredients
• 6 skinless, boneless chicken breast halves
• ground black pepper to taste
• 1 teaspoon garlic salt
• 2 tablespoons olive oil
• 1 onion, thinly sliced
• 1/2 cup balsamic vinegar
• 1 (14.5 ounce) can diced tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 1/2 teaspoon dried thyme
Directions
1. Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.
2. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.
Nutritional Information
Amount Per Serving Calories: 206 | Total Fat: 6.1g | Cholesterol: 68mg
*Recipe came from www.allrecipes.com
Tuesday, March 22, 2011
Zesty Zucchini and Squash
Zesty Zucchini and Squash
Original Recipe Yield 4 to 6 servings
Ingredients
• 3 medium small yellow squash, cubed
• 3 small zucchini, cubed
• 1 (10 ounce) can diced tomatoes with green chile peppers
• 1/2 onion, chopped
• salt to taste
• garlic powder to taste
Directions
1. In a large saucepan, combine squash, zucchini, tomatoes with chiles, onion, salt and garlic powder. Bring to a boil over medium-high heat.
2. Reduce heat to low and cook until tender-crisp.
Nutritional Information
Amount Per Serving Calories: 43 | Total Fat: 0.4g | Cholesterol: 0mg Powered by ESHA Nutrient Database
* Recipe came from www.allrecipes.com
Original Recipe Yield 4 to 6 servings
Ingredients
• 3 medium small yellow squash, cubed
• 3 small zucchini, cubed
• 1 (10 ounce) can diced tomatoes with green chile peppers
• 1/2 onion, chopped
• salt to taste
• garlic powder to taste
Directions
1. In a large saucepan, combine squash, zucchini, tomatoes with chiles, onion, salt and garlic powder. Bring to a boil over medium-high heat.
2. Reduce heat to low and cook until tender-crisp.
Nutritional Information
Amount Per Serving Calories: 43 | Total Fat: 0.4g | Cholesterol: 0mg Powered by ESHA Nutrient Database
* Recipe came from www.allrecipes.com
Chicken with Asparagus and Roasted Red Peppers
Chicken with Asparagus and Roasted Red Peppers
Original Recipe Yield 4 servings
Ingredients
• 1/2 cup chicken broth
• 1 pound boned and skinned chicken breast halves
• salt and pepper to taste
• 1/2 pound fresh asparagus, trimmed and cut into 2 inch pieces
• 1 (7 ounce) jar roasted red peppers, drained and chopped
• 1 clove garlic, minced
• 1/2 cup chopped roma (plum) tomatoes
• 1 teaspoon balsamic vinegar, or to taste
• 1/2 cup shredded mozzarella cheese
Directions
1. Heat the broth in a large skillet over medium-high heat. Season chicken with salt and pepper, and place in the skillet. Cook 15 minutes, until chicken is almost done.
2. Place asparagus, red peppers and garlic in skillet. Continue cooking 10 minutes, or until chicken juices run clear and asparagus is tender. Place tomatoes in skillet during last 2 minutes of cook time. Sprinkle with vinegar. Top with mozzarella cheese to serve.
Nutritional Information
Amount Per Serving Calories: 186 | Total Fat: 5g | Cholesterol: 68mg
* Recipe came from www.allrecipes.com
Original Recipe Yield 4 servings
Ingredients
• 1/2 cup chicken broth
• 1 pound boned and skinned chicken breast halves
• salt and pepper to taste
• 1/2 pound fresh asparagus, trimmed and cut into 2 inch pieces
• 1 (7 ounce) jar roasted red peppers, drained and chopped
• 1 clove garlic, minced
• 1/2 cup chopped roma (plum) tomatoes
• 1 teaspoon balsamic vinegar, or to taste
• 1/2 cup shredded mozzarella cheese
Directions
1. Heat the broth in a large skillet over medium-high heat. Season chicken with salt and pepper, and place in the skillet. Cook 15 minutes, until chicken is almost done.
2. Place asparagus, red peppers and garlic in skillet. Continue cooking 10 minutes, or until chicken juices run clear and asparagus is tender. Place tomatoes in skillet during last 2 minutes of cook time. Sprinkle with vinegar. Top with mozzarella cheese to serve.
Nutritional Information
Amount Per Serving Calories: 186 | Total Fat: 5g | Cholesterol: 68mg
* Recipe came from www.allrecipes.com
Chicken Orzo Skillet
Chicken Orzo Skillet
1 cup uncooked orzo pasta
1 pound boneless skinless chicken breasts, cubed
3 tsp olive oil, divided
3 minced garlic cloves
2 cans (14.5 oz) stewed tomatoes cut up
1 can (15 oz) white kidney or cannellini beans, rinsed and drained
1 ½ tsp Italian seasoning
½ tsp salt
1 package frozen broccoli florets thawed
1. Cook orzo according to package directions. Meanwhile, in a non stick coated skillet, cook chicken in 2 tsp oil until no longer pink. Remove and keep warm.
2. In the same skillet, cook garlic in remaining oil for 1 minute or until tender. Stir in tomatoes, beans, seasoning and salt. Bring to a boil, stir in broccoli and chicken. Heat through. Drain orzo and stir into chicken mixture. Serves 6.
Nutritional Information
1 ½ cups of mixture
342 calories 5 G fat 42mg Chol 589mg sod 49 G carb 7 G fibre 25 G protein
* Recipe came from Taste of Home Comfort Food Diet cookbook (Family Classics Collection)
1 cup uncooked orzo pasta
1 pound boneless skinless chicken breasts, cubed
3 tsp olive oil, divided
3 minced garlic cloves
2 cans (14.5 oz) stewed tomatoes cut up
1 can (15 oz) white kidney or cannellini beans, rinsed and drained
1 ½ tsp Italian seasoning
½ tsp salt
1 package frozen broccoli florets thawed
1. Cook orzo according to package directions. Meanwhile, in a non stick coated skillet, cook chicken in 2 tsp oil until no longer pink. Remove and keep warm.
2. In the same skillet, cook garlic in remaining oil for 1 minute or until tender. Stir in tomatoes, beans, seasoning and salt. Bring to a boil, stir in broccoli and chicken. Heat through. Drain orzo and stir into chicken mixture. Serves 6.
Nutritional Information
1 ½ cups of mixture
342 calories 5 G fat 42mg Chol 589mg sod 49 G carb 7 G fibre 25 G protein
* Recipe came from Taste of Home Comfort Food Diet cookbook (Family Classics Collection)
Grilled Pork Chops with Cilantro Salsa
Grilled Pork Chops with Cilantro Salsa
1 ½ cups cubed cantaloupe
1 cup chopped tomatoes
½ cup chopped green pepper
2 tbsp limeade concentrate
2 tbsp chopped green onion
2 tbsp minced fresh cilantro
¼ tsp salt
6 bone in loin chops (7oz. Each, ½ inch thick)
Pepper to taste
1. In a large bowl combine cantaloupe, tomatoes, green pepper, limeade, cilantro and salt. Cover and refrigerate until serving.
2. Season Pork with pepper. Use long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack. Grill, covered over medium heat or broil 4 inches from the heat for 6-7 minutes on each side. Serve with salsa.
Nutritional Information
1 pork chop with 1/3 cup salsa
240 calories 9G fat 86mg Chol 168mg sod 9G carb 1 G fibre 31G protein
* Recipe came from Taste of Home Comfort Food Diet cookbook (Family Classics Collection)
1 ½ cups cubed cantaloupe
1 cup chopped tomatoes
½ cup chopped green pepper
2 tbsp limeade concentrate
2 tbsp chopped green onion
2 tbsp minced fresh cilantro
¼ tsp salt
6 bone in loin chops (7oz. Each, ½ inch thick)
Pepper to taste
1. In a large bowl combine cantaloupe, tomatoes, green pepper, limeade, cilantro and salt. Cover and refrigerate until serving.
2. Season Pork with pepper. Use long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack. Grill, covered over medium heat or broil 4 inches from the heat for 6-7 minutes on each side. Serve with salsa.
Nutritional Information
1 pork chop with 1/3 cup salsa
240 calories 9G fat 86mg Chol 168mg sod 9G carb 1 G fibre 31G protein
* Recipe came from Taste of Home Comfort Food Diet cookbook (Family Classics Collection)
Fresh Salmon Cilantro Burgers
Fresh Salmon Cilantro Burgers
¼ cup reduced fat mayo
1 tbsp chopped fresh cilantro
1 tbsp fresh lime juice
1/8 tsp salt
1/8 tsp black pepper
1 (1 pound) salmon fillet, skinned and cut into 1 inch pieces
¼ cup dry breadcrumbs
2 tbsp cilantro leaves
2 tbsp chopped green onions
2 tbsp fresh lime juice
1 tbsp chopped, seeded jalapeno pepper
½ tsp salt
¼ tsp black pepper
Cooking spray
4 (1 ½ oz.) hamburger buns with sesame seeds, toasted
12 (1/4 inch thick) slices English cucumber
4 green lettuce leaves
1. Combine first 5 ingredients in a small bowl, cover and chill.
2. Place salmon in a food processor; pulse until coarsely chopped. Add breadcrumbs and next 6 ingredients; pulse 4 times or until well blended. Divide salmon mixture into 4 equal portions; shaping each into a ¾ inch patty.
3. Heat a grill pan over medium high heat. Coat pan with cooking spray. Add patties to pan, cook 2 minutes. Carefully turn patties over and cook 2 minutes or until done.
4. Spread about 1 tablespoon mayo mixture over bottom half of each hamburger bun. Top each serving with 1 salmon patty, 3 cucumber slices, 1 lettuce leaf and top half of bun.
Nutritional Information (1 burger)
341 calories 11.5 G fat 31.6 G protein 30.9 G carbs 1.8 G Fiber 66mg Chol
2.2mg iron 816mg sod 67mg cal
* Recipe came from Cooking Light Mix-and-Match Low Calorie CookBook
¼ cup reduced fat mayo
1 tbsp chopped fresh cilantro
1 tbsp fresh lime juice
1/8 tsp salt
1/8 tsp black pepper
1 (1 pound) salmon fillet, skinned and cut into 1 inch pieces
¼ cup dry breadcrumbs
2 tbsp cilantro leaves
2 tbsp chopped green onions
2 tbsp fresh lime juice
1 tbsp chopped, seeded jalapeno pepper
½ tsp salt
¼ tsp black pepper
Cooking spray
4 (1 ½ oz.) hamburger buns with sesame seeds, toasted
12 (1/4 inch thick) slices English cucumber
4 green lettuce leaves
1. Combine first 5 ingredients in a small bowl, cover and chill.
2. Place salmon in a food processor; pulse until coarsely chopped. Add breadcrumbs and next 6 ingredients; pulse 4 times or until well blended. Divide salmon mixture into 4 equal portions; shaping each into a ¾ inch patty.
3. Heat a grill pan over medium high heat. Coat pan with cooking spray. Add patties to pan, cook 2 minutes. Carefully turn patties over and cook 2 minutes or until done.
4. Spread about 1 tablespoon mayo mixture over bottom half of each hamburger bun. Top each serving with 1 salmon patty, 3 cucumber slices, 1 lettuce leaf and top half of bun.
Nutritional Information (1 burger)
341 calories 11.5 G fat 31.6 G protein 30.9 G carbs 1.8 G Fiber 66mg Chol
2.2mg iron 816mg sod 67mg cal
* Recipe came from Cooking Light Mix-and-Match Low Calorie CookBook
Black Bean Burgers with Mango Salsa
Black Bean Burgers with Mango Salsa
2 (15 oz.) cans black beans, rinsed and drained
¾ cup finely chopped fresh cilantro, divided
¾ cup shredded monterey jack cheese
¼ cup panko
2 tsp ground cumin
1 tsp dried oregano
½ tsp salt
½ medium jalapeno pepper: finely chopped
2 large egg whites
Cooking spray
1 ¼ cups chopped, peeled mango
3 Tbsp chopped shallots
1 ½ tsp fresh lime juice
1 avocado, peeled and chopped
1 garlic clove minced
6 lightly toasted 2 oz. Whole wheat hamburger buns
6 green leaf lettuce leaves
1. Preheat oven to 350.
2. Place black beans in a medium bowl, mash with a fork. Stir in ½ cup finely chopped cilantro and next 7 ingredients. Shape bean mixture into 6 (1/2 inch thick) patties. Arrange patties on a baking sheet coated in cooking spray. Bake at 350 for 20 minutes carefully turning once.
3. Combine remaining ¼ cup cilantro, mango and next 4 ingredients in a medium bowl. Place 1 patty on the bottom half of each hamburger bun. Top each with 1 lettuce leaf, 1/3 cup salsa, and bun top.
Nutritional Information
1 burger put together
320 calories 11.9 G fat 13.4 G protein 42.6 G Carbs 10.1 G Fiber 13mg Chol 3.3mg iron 777mg sod 201mg calc.
* Recipe came from Cooking Light Mix-and-Match Low Calorie cookbook
2 (15 oz.) cans black beans, rinsed and drained
¾ cup finely chopped fresh cilantro, divided
¾ cup shredded monterey jack cheese
¼ cup panko
2 tsp ground cumin
1 tsp dried oregano
½ tsp salt
½ medium jalapeno pepper: finely chopped
2 large egg whites
Cooking spray
1 ¼ cups chopped, peeled mango
3 Tbsp chopped shallots
1 ½ tsp fresh lime juice
1 avocado, peeled and chopped
1 garlic clove minced
6 lightly toasted 2 oz. Whole wheat hamburger buns
6 green leaf lettuce leaves
1. Preheat oven to 350.
2. Place black beans in a medium bowl, mash with a fork. Stir in ½ cup finely chopped cilantro and next 7 ingredients. Shape bean mixture into 6 (1/2 inch thick) patties. Arrange patties on a baking sheet coated in cooking spray. Bake at 350 for 20 minutes carefully turning once.
3. Combine remaining ¼ cup cilantro, mango and next 4 ingredients in a medium bowl. Place 1 patty on the bottom half of each hamburger bun. Top each with 1 lettuce leaf, 1/3 cup salsa, and bun top.
Nutritional Information
1 burger put together
320 calories 11.9 G fat 13.4 G protein 42.6 G Carbs 10.1 G Fiber 13mg Chol 3.3mg iron 777mg sod 201mg calc.
* Recipe came from Cooking Light Mix-and-Match Low Calorie cookbook
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