Savory Microwave Chicken

Serves 6

Take advantage of the speedy microwave and prepare this chicken dish - complete with vegetables - in a snap.

Ingredients

• 1 1/2 pounds boneless, skinless chicken breasts


• 2 cups fat-free, low-sodium chicken broth


• 1 teaspoon light tub margarine


• 2 cups small broccoli florets


• 1 large onion, finely chopped


• 1 large carrot, sliced


• 1 teaspoon grated orange zest


• 1 cup fresh orange juice


• 2 tablespoons cornstarch


• 2 tablespoons dry sherry


• 1 tablespoon low-salt soy sauce


• 1/2 teaspoon garlic powder


• 1/4 teaspoon salt


• 1/3 cup slivered almonds, dry-roasted

Cooking Instructions

Discard all the visible fat from the chicken. Cut the chicken into 1-inch cubes.

Put 2 cups broth and the chicken in a microwave-safe casserole dish. Cook, covered, on 50 percent power (medium) for 5 minutes. Stir. Cook for 5 minutes. Drain the chicken, reserving 1 cup broth for the sauce. Transfer the chicken to a plate.

In the same casserole dish, melt the margarine on 100 percent power (high) for 20 seconds. Add the broccoli, onion, and carrot. Cook, covered, on 100 percent power (high) for 7 minutes. Remove from the microwave. Stir in the chicken.

In a microwave-safe bowl, stir together the reserved broth and the remaining ingredients except the almonds. Cook on 100 percent power (high) for 5 minutes. Stir into the chicken mixture.
Cook, covered, on 50 percent power (medium) for 3 minutes, or until heated through.
To serve, sprinkle with the almonds.

Nutrition Analysis (per serving)

• 225Calories


• 5.0 g Total Fat


• 0.5 g Saturated Fat


• 0.0 g Trans Fat


• 1.0 g Polyunsaturated Fat


• 2.5 g Monounsaturated Fat


• 66 mg Cholestrol


• 278 mg Sodium


• 14 g Carbohydrates


• 3 g Fiber


• 6 g Sugar


• 30 g Protein

Dietary Exchanges

1 other carbohydrate, 3 lean meat

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Oatmeal Banana Breakfast Bread

Serves 16; 1 slice per serving

Banana, cranberries, and orange zest give this bread a lively flavor that will get your day off to just the right start.

Ingredients

• Vegetable oil spray


• 3/4 cup fat-free milk


• 1/2 cup uncooked quick-cooking oatmeal


• 1/2 cup firmly packed light brown sugar


• 1 medium banana, mashed (about 1/2 cup)


• 1/2 cup dried cranberries, raisins, or dried mixed fruit bits (optional)


• Egg substitute equivalent to 1 egg, or 1 large egg


• 2 tablespoons canola or corn oil


• 1 1/2 to 2 teaspoons grated orange zest or 1/2 teaspoon dried orange peel


• 1 1/2 cups all-purpose flour


• 1/2 cup oat bran


• 2 teaspoons baking powder


• 1 to 1 1/2 teaspoons ground cinnamon


• 1/4 teaspoon baking soda


• 1 tablespoon uncooked quick-cooking oatmeal (optional)

Cooking Instructions

Preheat the oven to 350°F. Spray an 8 1/2x4 1/2x2 1/2-inch loaf pan with vegetable oil spray.

In a medium bowl, stir together the milk, 1/2 cup oatmeal, brown sugar, banana, dried cranberries, egg substitute, oil, and orange zest.

In another medium bowl, stir together the remaining ingredients except 1 tablespoon oatmeal. Add to the milk mixture, stirring just until moistened. Don't overmix; the batter should be lumpy. Pour the batter into the loaf pan. Sprinkle with the remaining oatmeal.

Bake for 45 to 50 minutes, or until a wooden toothpick or cake tester inserted in the center comes out clean. Invert the bread onto a cooling rack. Let cool for at least 10 minutes before slicing.

Cook's Tip

Stock a bottle of dried grated lemon peel and one of orange peel in your spice rack to add citrus flavor to your favorite salad dressings, marinades, and baked goods.

Nutrition Analysis (per serving)

• 114 Calories


• 2.5 g Total Fat


• 0.0 g Saturated Fat


• 0.0 gTrans Fat


• 0.5 g Polyunsaturated Fat


• 1.0 g Monounsaturated Fat


• 0 mg Cholestrol


• 86 mg Sodium


• 22 g Carbohydrates


• 1 g Fiber


• 8 g Sugar


• 3 g Protein


• 59 mg Calcium


• 113 mg Potassium

Dietary Exchanges

1 1/2 starch

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Spicy Baked Pork Chops

Serves 4

Recipe

Ingredients

• Vegetable oil spray


• Egg substitute equivalent to 1 egg, or 1 egg


• 2 tablespoons fat-free milk


• 1/3 cup cornflake crumbs


• 2 tablespoons cornmeal


• 1/2 teaspoon dried marjoram, crumbled


• 1/8 teaspoon pepper


• 1/8 teaspoon dry mustard


• 1/8 teaspoon ground ginger


• 1/8 teaspoon cayenne


• 1 pound boneless pork loin chops, all visible fat discarded, cut into 4 portions

Cooking Instructions

Preheat the oven to 375°F. Using vegetable oil spray, lightly spray a shallow baking pan large enough to hold the pork chops in a single layer.

In a small, shallow bowl, stir together the egg substitute and milk.

In a shallow dish such as a pie pan, combine the crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip the pork chops in the milk mixture, letting excess liquid drip off. Coat both sides of the pork chops with the crumb mixture. Put the chops in the prepared pan.

Bake, uncovered, for 15 minutes. Turn the chops. Bake for 10 minutes, or until the chops are tender and just slightly pink in the center.

Nutrition Analysis (per serving)

• 7 Calories


• 4.0 g Total Fat


• 83.1 g Saturated Fat


• 2.0 g Trans Fat


• 9.0 g Polyunsaturated Fat


• 7.0 g Monounsaturated Fat


• 5 mg Cholestrol


• 0.0 mg Sodium


• 12.1 g Carbohydrates


• 0 g Fiber


• 0 g Sugar


• 8 g Protein


• 7 mg Calcium


• 6 mg Potassium

Dietary Exchanges

1/2 starch, 3 lean meat.

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Sun-Dried Tomato and Kalamata Olive Chicken

Serves 4

Rich-tasting sun-dried tomatoes, Greek olives, and feta come together to make this simple, yet sensational, fare.

Ingredients

• 10 sun-dried tomato halves, chopped


• 1/4 cup boiling water


• 4 boneless, skinless chicken breast halves (about 4 ounces each)


• 1/2 teaspoon dried oregano, crumbled


• 12 kalamata olives, finely chopped


• 1/4 cup finely snipped fresh parsley


• 1/2 teaspoon dried oregano, crumbled


• 1/8 teaspoon crushed red pepper flakes


• 1 ounce fat-free or low-fat feta cheese, crumbled


• 1/8 teaspoon salt


• 2 teaspoons olive oil (extra-virgin preferred)

Cooking Instructions

In a small bowl, stir together the sun-dried tomatoes and water. Let stand for 10 minutes. Drain. Return the tomatoes to the bowl.

Meanwhile, discard all the visible fat from the chicken. Put the chicken between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, flatten the chicken to a thickness of 1/4 inch, being careful not to tear the meat.

Sprinkle 1/2 teaspoon oregano over the chicken.

Stir the olives, parsley, 1/2 teaspoon oregano, and red pepper flakes into the tomatoes. Gently stir in the feta.

Heat a 10-inch nonstick skillet over medium-high heat. Cook the chicken for 3 minutes. Turn over and cook for 3 minutes, or until no longer pink in the center. Remove from the heat. Sprinkle the salt over the chicken.

To serve, put chicken on each plate. Top each serving with 1/4 cup tomato mixture. Drizzle each serving with 1/2 teaspoon oil.

Nutrition Analysis (per serving)

• 209Calories


• 7.0 gTotal Fat


• 1.0 gSaturated Fat


• 0.0 gTrans Fat


• 1.0 gPolyunsaturated Fat


• 4.5 gMonounsaturated Fat


• 66 mgCholestrol


• 444 mgSodium


• 6 gCarbohydrates


• 1 gFiber


• 2 gSugar


• 29 gProtein

Dietary Exchanges

1 vegetable, 3 lean meat

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Velvet Turkey and Herbs

Serves 4; 2/3 cup per serving

The velvety cream sauce may taste rich, but don't worry. It's made with fat-free evaporated milk, which adds richness without fat. Serve over hot cooked orzo-small pasta shaped like rice-or brown rice.

Ingredients

• 1 pound turkey breast tenderloins or boneless, skinless chicken breasts, all visible fat removed


• Vegetable oil spray


• 1/4 cup chopped shallots or onion


• 1/2 teaspoon bottled minced garlic


• 2 tablespoons all-purpose flour


• 1 1/4 cups fat-free evaporated milk


• 1 tablespoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed


• 1 tablespoon snipped fresh parsley


• 1 teaspoon snipped fresh basil or 1/4 teaspoon dried basil, crushed

Cooking Instructions

Cut turkey or chicken into bite-size pieces.

Spray a skillet with vegetable oil. Place over medium-high heat. Add turkey or chicken, shallots or onion, and garlic to hot skillet. Cook 3 to 4 minutes, or until turkey or chicken is tender and no longer pink in center.

Stir flour into mixture in skillet. Add remaining ingredients. Cook and stir until thickened and bubbly, about 3 minutes. Cook 1 minute more, stirring constantly.

Nutrition Analysis (per serving)

• 211Calories


• 1.5 g Total Fat


• 0.5 g Saturated Fat


• 0.0 g Trans Fat


• 0.5 g Polyunsaturated Fat


• 0.0 g Monounsaturated Fat


• 80 mg Cholestrol


• 144 mg Sodium


• 14 g Carbohydrates


• 0 g Fiber


• 9 g Sugar


• 34 g Protein

Dietary Exchanges

1 other carbohydrate, 4 very lean meat

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Salad with Creamy Mustard Vinaigrette

Serves 8

This recipe makes a double batch of dressing. Use half now and save the rest for another salad. In addition to providing iron and protein, tofu makes this dressing creamy and rich.

Ingredients

• 4 teaspoons shelled sunflower seeds


• Dressing


• 1/2 cup firm reduced-fat tofu, well drained (4 ounces)


• 1/2 cup fat-free or low-fat vinaigrette dressing


• 2 tablespoons water


• 1/2 teaspoon honey


• 1/2 teaspoon Dijon mustard

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• 1 head leaf lettuce, torn into bite-size pieces, or about 8 ounces mixed salad greens


• 3 dried apricot halves, slivered

Cooking Instructions

Preheat the oven to 300°F.

Put the sunflower seeds in a baking pan. Bake for 12 minutes, or until very lightly browned. Remove from the pan and let cool.

Meanwhile, in a food processor or blender, process the dressing ingredients until creamy.

Toss the lettuce with 5 tablespoons of the dressing. (Refrigerate the remainder of the dressing for later use.) Top with the apricots and sunflower seeds.

Nutrition Analysis (per serving)

• 36Calories


• 1.0 gTotal Fat


• 0.0 gSaturated Fat


• 0.0 gTrans Fat


• 0.5 gPolyunsaturated Fat


• 0.0 gMonounsaturated Fat


• 0 mgCholestrol


• 145 mgSodium


• 6 gCarbohydrates


• 1 gFiber


• 3 gSugar


• 2 gProtein

Dietary Exchanges

1/2 other carbohydrate

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Mixed Mushrooms and Spinach

Serves 4; 1/2 cup per serving

This richly flavored dish enhances simple grilled beef or chicken dishes. For a lively light entree, serve the vegetables over rice.

Ingredients

• 3 tablespoons dried mushrooms (porcini preferred)


• 1/4 cup hot water


• 5 cups fresh spinach (about 8 ounces)


• 1/4 cup fat-free, low-sodium chicken broth


• 10 ounces presliced fresh mushrooms


• 1/4 teaspoon salt


• Freshly ground black pepper


• 2 tablespoons dry sherry


• 1/4 teaspoon ground nutmeg


• 1/8 teaspoon crushed red pepper flakes (optional)

Cooking Instructions

In a small bowl, soak dried mushrooms in hot water and let sit for 10 minutes.

Meanwhile, coarsely chop spinach; set aside.

In a large skillet, bring broth to a simmer over medium-high heat. Sauté fresh mushrooms for about 2 minutes, or until they begin to give off their liquid, stirring frequently.

Add salt, black pepper, and sherry; slightly increase heat. Cook for about 3 minutes, or until liquid is slightly reduced.

Drain and chop dried mushrooms, reserving 1 tablespoon liquid. Add chopped mushrooms, reserved liquid, and spinach to mushroom mixture in skillet. Cook over medium heat for about 1 minute, or until spinach is just wilted, stirring constantly.

Stir in nutmeg and red pepper.

Cook's Tip

Fresh mushrooms readily absorb water, so don't soak them or rinse them to clean off the surface dirt. Instead, brush them lightly with a damp paper towel or a mushroom brush.

Nutrition Analysis (per serving)

• 55Calories


• 0.5 gTotal Fat


• 0.0 gSaturated Fat


• 0.0 gTrans Fat


• 0.5 gPolyunsaturated Fat


• 0.0 gMonounsaturated Fat


• 0 mgCholestrol


• 186 mgSodium


• 7 gCarbohydrates


• 3 gFiber


• 2 gSugar


• 6 gProtein

Dietary Exchanges

1 1/2 vegetable