Balsamic Glazed Halibut

recipe courtesy of HFPN

Ingredients: 

1/3 cup balsamic vinegar
2 tbsp Dijon mustard
1 tbsp brown sugar
4 center-cut halibut fillets, about 5-6 ounces each 
Instructions:

1. Combine balsamic vinegar, mustard and brown sugar in a small bowl. Place halibut fillets in a single layer in a non-reactive baking dish. Pour vinegar mixture over fish, cover and marinate in the refrigerator for up to an hour.
2. Preheat broiler. Spray broiler rack with nonstick cooking spray. Place halibut fillets skin side down on broiler rack and broil for 10 minutes per inch of thickness.
3. Serve with seasonal vegetables.

Serves: 4
Nutrition Facts (per serving)
Calories       206 
Fat (g)     4
Saturated Fat (g)     0.6
Cholesterol (mg)     54
Sodium (mg)     273
Carbohydrate (g)     7
Fiber (g)     0
Protein (g)     35
Calcium (mg)     -

BBQ Chicken Pizza

 recipe courtesy of HFPN

Ingredients: 

2 teaspoons vegetable oil
1 small skinless, boneless chicken breast half
1/2 cup plus 2 Tbsp. barbecue sauce
1 (11-inch) pizza crust (14 oz. package)
1/2 cup grated smoked Gouda
1/2 cup grated mozzarella
3 tablespoons sliced red onion
2 tablespoons chopped cilantro
Preparation: 

Warm oil in a skillet over medium heat. Add chicken and cook, turning once, 5 to 6 minutes per side, until just cooked through. Transfer to a cutting board. When cool enough to handle, cut into 1/2-inch cubes. Toss chicken with 2 Tbsp. barbecue sauce in a bowl.

Position a rack in bottom of oven and preheat to 450°F. Place pizza crust on a large baking sheet and spread with remaining 1/2 cup barbecue sauce. Sprinkle with half of both cheeses, arrange chicken on top, and then add remaining cheese and onion.

Bake until cheese is melted and golden brown, 20 minutes. Let rest for 5 minutes. Sprinkle with cilantro, cut into slices and serve hot.

Nutrition Facts (per serving)
Calories       596
Fat (g)     41
Saturated Fat (g)     12
Cholesterol (mg)     22
Sodium (mg)     771
Carbohydrate (g)     45
Fiber (g)     4
Protein (g)     12
Calcium (mg)     -

Super Soup

recipe courtesy of HFPN

Rather than taking a pill, how about a bowl of soup that delivers A, C, folic acid, calcium, iron, and vitamin K in addition to phytochemicals that are thought to play a role in cancer prevention? Plus, it tastes better than a pill! The staple for this easy soup is kale, which is a cold weather vegetable, but is available year round in most parts of the country.

Ingredients: 

¼ cup dried chickpeas, soaked overnight in water
¼ cup dried kidney beans, soaked overnight in water
4 ½ cups fat-free chicken (or vegetable) stock
1 cup chopped green kale
1 medium carrot, peeled and diced
½ onion, diced (½ - 1 cup)
1 cup thinly sliced green cabbage
½ large potato, peeled and diced
1 garlic clove, minced
2 teaspoons red wine vinegar 

Directions:

Drain and rinse the chickpeas and beans. In a large pot combine them with the chicken (or vegetable) stock and bring to a boil over high heat. 

Reduce the heat to medium and cook for 40 minutes.
Add the remaining ingredients and simmer until the beans are cooked through and tender, about 20 minutes.

Serves: 6 Servings
Nutrition Facts (per serving)
Calories       108 
Fat (g)     1
Saturated Fat (g)     0
Cholesterol (mg)     -
Sodium (mg)     -
Carbohydrate (g)     16
Fiber (g)     5
Protein (g)     9
Calcium (mg)     -

Feta & Spinach Stuffed Pork Chops

recipe courtesy of HFPN

Ingredients:

Cooking spray
4 garlic cloves, minced and divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
1/2 teaspoon grated lemon rind
4 (4-ounce) boneless center-cut loin pork chops, trimmed
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano 

Preparation:

Preheat broiler.
Heat a large nonstick skillet over medium-high heat.
Coat pan with cooking spray.
Add 2 garlic cloves; sauté 1 minute.
Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates.
Remove from heat; stir in cheeses and rind.
Cut a horizontal slit through thickest portion of each pork chop to form a pocket.
Stuff about 1/4 cup spinach mixture into each pocket.
Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork.
Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well.
Brush half of mustard mixture over pork.
Broil 6 minutes; turn pork.
Brush remaining mixture over pork; broil 2 minutes or until done.

Yield: 4 servings (serving size: 1 pork chop)

Nutrition Facts (per serving) 

Calories	232
Fat (g)	8.6
Saturated Fat (g)	3.4
Cholesterol (mg)	73
Sodium (mg)	640
Carbohydrate (g)	7.2
Fiber (g)	2.8
Protein (g)	32.1
Calcium (mg)	186

Mexican Eggplant Casserole

recipe courtesy of HFPN

Ingredients:  

1 small eggplant (about 1 pound), peeled and cut into 1/2 inch cub
4 corn tortillas
1 cup reduced fat cheddar cheese, grated
1 (15 ounce) can chunky "Mexican-style" stewed tomatoes  

Preparation:

Heat oven to 350 degrees. Place tortillas on oven rack and heat until golden brown and no longer pliable, approximately 3-5 minutes. Watch tortillas closely as the burn quickly. Allow tortillas to cool completely. Crumble tortillas into small-medium sized pieces. Spray a square baking dish (8x8x2 inches) with nonstick cooking spray. Heat 1/2-inch water to boiling in a small saucepan. Add eggplant and return to boiling. Reduce heat to medium and cook 5 minutes; drain. Mix tortilla pieces and cheese. Spread half of the eggplant in baking dish and spoon half of the tomato sauce over eggplant. Sprinkle with half of the tortilla cheese mixture. Repeat layers with remaining ingredients. Bake uncovered about 30 minutes or until bubbly around the edges.

Serves: 8
Serving Size: 6 oz.

Nutrition Facts (per serving) 

Calories	67
Fat (g)	1
Saturated Fat (g)	0
Cholesterol (mg)	1
Sodium (mg)	79
Carbohydrate (g)	12
Fiber (g)	2
Protein (g)	3
Calcium (mg)	0

Stuffed Portobello Mushrooms with Cilantro Pesto

recipe courtesy of HFPN

Ingredients: 

Nonstick cooking spray
8 large portobello mushrooms (5-6 in. diameter)
1 cup zucchini, finely chopped
1 cup carrots, shredded
3 green onions, thinly sliced
4 Tablespoons unseasoned breadcrumbs
1/2 cup shredded, reduced-fat mozzarella cheese
1 cup loosely packed spinach leaves
1/4 cup finely chopped cilantro
3 cloves garlic
1/4 teaspoon ground cumin
1 Tablespoon fat-free parmesan cheese
1-2 teaspoons olive oil
1-2 teaspoons lemon juice
1-2 Tablespoons water
Salt and pepper to taste 

Preparation:

Combine all ingredients except olive oil, lemon juice and water in a blender and pulse blend until coarsely chopped. Gradually add olive oil and lemon juice until mixture is finely chopped. Add enough water to make a paste. Stir in salt and pepper and use at room temperature. Spinach-Cilantro Pesto is also great with pasta and other vegetables. Remove mushroom stems and chop. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add mushrooms stems, zucchini, carrots and green onions and sauté until crisp-tender (8-10 minutes). Stir in breadcrumbs and Pesto and season with salt and pepper. Spoon vegetable mixture into caps. Line a baking sheet with aluminum foil and spray with nonstick cooking spray. Arrange mushrooms on pan and roast at 425 degrees until mushrooms are tender, about 15 minutes. Sprinkle mushrooms with cheese and continue roasting for 5 minutes.

Makes: 4 Servings
Serving Size: 2 Stuffed Mushrooms
 

Nutrition Facts (per serving)
Calories       185
Fat (g)     4
Saturated Fat (g)     1
Cholesterol (mg)     7
Sodium (mg)     206
Carbohydrate (g)     19
Fiber (g)     6
Protein (g)     16
Calcium (mg)     0

Caribbean Grilled Scallop Salad

Ingredients:  

12 large sea scallops (about 1 1/2 pounds)
2 teaspoons fish rub, divided (such as Emeril's)
Cooking spray
5 (1/2-inch) slices fresh pineapple
4 cups gourmet salad greens or mixed salad greens
4 cups torn Boston lettuce (about 2 small heads)
1/3 cup diced peeled avocado
2 tablespoons mango chutney
2 tablespoons fresh lime juice
2 teaspoons olive oil  

Preparation:

Prepare grill to high heat.

Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.

Combine salad greens, lettuce, pineapple, and avocado in a large bowl.

Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutrition Facts (per serving) 

Calories	264
Fat (g)	5.8
Saturated Fat (g)	0.8
Cholesterol (mg)	56
Sodium (mg)	559
Carbohydrate (g)	22.8
Fiber (g)	3.4
Protein (g)	30.8
Calcium (mg)	101

Basil & Chive Chicken Breast

recipe courtesy of HFPN

Ingredients: 

1/3 oz. Sweet Basil – Dried
¼ oz. Chives – Dried
¼ Cup Fresh Lemon Juice
¼ Cup White Wine
½ oz. Garlic – Fresh, Minced
½ Tsp Ground Black Pepper
½ Cup Olive Oil
1 tsp coarse salt
6, 4 oz. Chicken Breasts – Boneless, Skinless, Raw

Instructions: 

1. Combine basil, chives, lemon juice, white wine, garlic, black pepper and olive oil for marinade. Whisk until well-blended.
2. Pour marinade over chicken, turning to evenly coat. Refrigerate for 24 hours to marinate. Drain and discard excess marinade.
3. Arrange chicken on baking sheets. Bake in a 350 degree F. standard (325 degree F. convection) oven for 20 to 25 minutes or until chicken is thoroughly cooked.

Serves: 6
Serving Size: 1 Chicken Breasts
Nutrition Facts (per serving)
Calories       168  
Fat (g)     6.1
Saturated Fat (g)     1.3
Cholesterol (mg)     70
Sodium (mg)     62
Carbohydrate (g)     0.6
Fiber (g)     0.2
Protein (g)     25.8
Calcium (mg)     20

Beef Kabobs

recipe courtesy of HFPN

Ingredients: 

Portion: 1 Kabob
Yields: 6 Kabobs

Meat Marinade with Canola Oil (see recipe below) - 1 Cup
Top Sirloin Steak, Raw, 6 oz CUBED 1 1/4" - 1 Pound
(3 CUBES PER KABOB)
Green Peppers, Fresh CUT 1 1/2" x 1" – 3 Ounces
(2 CUBES PER KABOB)Yellow Onions, Fresh WEDGE CUT 6 – 6 Ounces
(2 WEDGES PER KABOB)Mushrooms, Fresh WHOLE – 2 Ounces
(1 PER KABOB)Cherry Tomatoes, Fresh – 4 Ounces
(1 PER KABOB)

Meat Marinade Ingredients:

Portions: 1 Cup
Yields: 1 Cup
Canola Oil – 1/3 Cup
Sherry (Do not use cooking sherr) – 1 Tablespoon
Soy Sauce – 3 Tablespoon
Worcestershire Sauce – 1 Tablespoon
Ground Mustard, Dry – ½ Teaspoon
Salt – ¼ Teaspoon
Ground Black Pepper – 1/8 Teaspoon
Parsley Leaves, Fresh MINCED – ½ Teaspoon
Red Wine Vinegar – 1 Tablespoon + 1 Teaspoon
Water – 2 Tablespoon
Garlic Powder – 2 Teaspoon
Pasteurized Fresh Lemon Juice (CONV) – 3 Tablespoon

Instructions:
NOTE: Soak wooden skewers in cold water for 30 minutes before baking
1. Prepare Meat Marinade: Combine all ingredients. Mix until well -blended according to recipe.
2. Pour marinade over beef cubes. Marinate overnight in refrigerator.
3. Place ingredients on each skewer in the following order: green pepper, beef cube, onion wedge, green pepper, beef cube, onion wedge, mushroom, beef cube, cherry tomato.
4. Brush kabobs with remaining marinade. Bake in a 350 degree F. standard oven for 15 to 20 minutes.

Nutrition Facts (per serving)
Calories       168
Fat (g)     7.5
Saturated Fat (g)     1.7
Cholesterol (mg)     34
Sodium (mg)     194
Carbohydrate (g)     5.4
Fiber (g)     1
Protein (g)     19.2
Calcium (mg)     23

Melon and Strawberry Salad

(sorry, nutritional value was not available for this recipe)

Ingredients:

    * Mixed greens – 2.5 cups
    * Small honeydew Melon – 1cup
    * Strawberries – 1 cup
    * Cucumber – 2 inch piece, thinly sliced
    * Fresh Mint Sprigs – to garnish

Instructions:

   1. Arrange the shredded lettuce on 4 serving plates.
   2. Cut the melon lengthways into quarters.
   3. Scoop out the seeds and cut through the flesh down to the skin at 1 inch intervals.
   4. Cut the melon close to the skin and detach the flesh.
   5. Place the chunks of melon on the beds of lettuce with the strawberries and cucumber slices.

For the Dressing:

    * Plain Yogurt – 200 gms
    * Cucumber – 2 inch piece, peeled
    * Fresh Mint Leaves – few
    * Finely grated Lime or Lemon Rind – 1/2 tsp
    * Ice Cubes – 3 to 4

   1. In a blender, blend the yogurt, cucumber, mint leaves, lime/lemon rind, and ice cubes for about 15 seconds or until smooth.
  
    Serve the salad with a little dressing poured over.
   Garnish with sprigs of fresh mint.

Zesty Orange Chicken

This Week's Recipe is courtesy of Team Beachbody®

    * 4 boneless, skinless chicken breasts
    * 2 Tbsp. honey
    * 1 Tbsp. orange juice
    * 1 Tbsp. ground cumin
    * 1 Tbsp. garlic, minced
    * Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.

Makes 4 servings.
Preparation Time: 10 minutes

Cooking Time: 8–10 minutes
Nutritional Information: (per serving)

Calories: 120
Protein: 17 g
Fiber: 0 g
Carbs: 10 g
Fat Total: 1 g
Saturated Fat: 0 g

Cranberry Chicken Salad Pita

Ingredients: 

4 oz. cooked chicken breast, chopped
2 T. dried cranberries or dried cherries
2 T. chopped celery
1 T. low-fat mayonnaise
dash of celery salt
dash of poultry seasoning
1 (4 oz.) whole wheat pita (halved) or 2 (2 oz.) pita bread
1 pickle or cucumber, sliced thin
2 Roma tomatoes, sliced thin
2 tsp. nonfat red wine vinegar dressing 

Instructions:

Mix first six ingredients together and chill. Stuff each Pita with half of chicken mixture, half of pickle or cucumber slices, and Roma tomato slices.

Serves: 2
Serving Size: ½ recipe, 1 stuffed pita 
Nutrition Facts (per serving)
Calories       317
Fat (g)     5
Saturated Fat (g)     1
Cholesterol (mg)     50
Sodium (mg)     600
Carbohydrate (g)     45
Fiber (g)     6
Protein (g)     24
Calcium (mg)     12

Avocado Tuna Sandwich

This weeks recipe is courtesy of weightwatchers.com

PointsPlus™ value: 8
Servings: 4
Level of Difficulty: Easy
Preparation Time: 10 minutes
Cook Time: 0 minutes

Ingredients

    * 1 1/2 medium ripe avocados, peeled, pitted and coarsely mashed
    * 2 Tbsp fresh squeezed lime juice or lemon juice
    * 1/4 cup roasted red pepper strips, fresh or jarred in water, chopped
    * 2 Tbsp chopped fresh parsley
    * 1/2 tsp garlic salt
    * 1/4 tsp black pepper
    * 1 (5-oz.) drained canned chunk white tuna, packed in water
    * 8 slices reduced-calorie multi-grain bread
    * 8 slices tomato slices
    * 8 slices red onion

Instructions

    * 1. In medium bowl, combine avocado, lime juice, red pepper strips, parsley, garlic salt and pepper.

    * 2. Gently flake and fold in tuna.

    * 3. Fill each sandwich with 2 slices tomato, 1/4 cup? (Helpful if there is a cup measure) tuna mixture filling and 2 slices red onion.

    * 4. Serve immediately.

    * Serve immediately.

    * Serving Size: 1 sandwich

Quinoa Salad Tex-Mex Style

This week's recipe is courtesy of allrecipes.com

*Tip: This salad can be served warm in a tortilla, or as a filling for tacos and burritos

Prep Time: 20 Min
Cook Time: 20 Min
Ready In: 2 Hrs 40 Min

Servings: 4

Ingredients:
1/3 cup and 1 tablespoon quinoa
3/4 cup and 2 teaspoons water
1/2 teaspoon kosher salt
1 tablespoon and 1-3/4 teaspoons fresh lime juice
2-1/2 teaspoons olive oil
1/8 teaspoon ground black pepper
3/8 (14 ounce) can diced tomatoes with green chile peppers, drained
3/8 (14 ounce) can garbanzo beans, drained and rinsed
3/8 bunch cilantro, chopped
3/4 avocados, cubed
1 tablespoon and 1-3/4 teaspoons crumbled cotija cheese

Directions:
   1. Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. Meanwhile, stir together the lime juice, olive oil, pepper, diced tomatoes, and garbanzo beans. When the quinoa is done, stir it into the tomato mixture, then cool in refrigerator until cold, about 2 hours
   2. When the quinoa is cold, fluff with a spoon, and gently fold in the cilantro, avocados, and cheese.


Nutritional Information:
Per Serving 
Calories: 219
Calories from Fat: 100
Total Fat: 11.1g
Cholesterol: 3mg
Sodium: 515mg
Total Carbs: 25.7g
Dietary Fiber: 6.2g
Protein: 6.3g

% Daily Value *
Total Fat 11.1g    17 %
Saturated Fat 2g  10 %
Cholesterol 3mg     1 %
Sodium 515mg     21 %
** Potassium 442mg     12 %
Total Carbohydrates 25.7g     8 %
Dietary Fiber 6.2g     25 %
Protein 6.3g        13 %
** Sugars         0.4g    
** Vitamin A      12 %
** Vitamin C      19 %
** Calcium           8 %
** Iron               18 %
** Thiamin          11 %
** Niacin            18 %
** Vitamin B6     27 %
** Magnesium     23 %
** Folate             55 %
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Corned Beef and Cabbage

In celebration of St. Patrick's Day, here is a tasty recipe courtesy of Cookinglight.com

Yield: 8 servings 

(serving size: 3 ounces beef, about 1 1/2 cups cabbage, and about 1 1/3 cups potatoes)

Ingredients:

    * 1  (4-pound) cured corned beef brisket, trimmed
    * 16  cups  water
    * 2  cups  chopped onion
    * 1  cup  chopped celery
    * 1  cup  chopped carrot
    * 1 1/2  teaspoons  pickling spice
    * 3  garlic cloves, peeled
    * Cooking spray
    * 1  tablespoon  caraway seeds
    * 1  (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips
    * 4  pounds  small red potatoes, quartered
    * 2  tablespoons  chopped fresh parsley
    * 2  teaspoons  butter
    * 2  teaspoons  grated lemon rind
    * 2  teaspoons  fresh lemon juice
    * 1/8  teaspoon  black pepper
    * 1/2  cup  dry breadcrumbs
    * 1  (5-ounce) jar prepared horseradish, drained and squeezed dry
    * 3  tablespoons  Dijon mustard

Preparation:

Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). 

Bring to a boil. Cover, reduce heat, and simmer 3 hours. 

Remove brisket from pot.

Place brisket on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Strain cooking liquid through a colander into 2 large bowls; discard solids. Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.

While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender. Drain. Return potatoes to pan. Stir in parsley, butter, rind, juice, and pepper; toss to coat.

Preheat broiler.

Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard. Broil 3 minutes or until lightly browned. Serve brisket with cabbage and potatoes.

Nutritional Information:

Calories:              321 (41% from fat)
Fat:                     14.5g (sat 4.6g,mono 6.5g,poly 0.8g)
Protein:                22.8g
Carbohydrate:      27.6g
Fiber:                  10g
Cholesterol:         86mg
Iron:                    4.3mg
Sodium:              927mg
Calcium:             11mg

Tuscan Style Grilled Chicken Kabobs

recipe courtesy of The American Heart Association

Description
These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany -- lemon, rosemary, garlic, and oregano.

Ingredients

1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
2 teaspoons olive oil
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1/4 teaspoon crushed red pepper flakes
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 16 cubes
16 whole button or cremini mushrooms (about 1/2 ounce each), ends trimmed
1 medium green bell pepper, cut into 16 pieces
16 cherry tomatoes
Cooking spray
1/2 cup uncooked instant brown rice
1 cup fat-free, low-sodium chicken broth
1/4 cup dry-packed sun-dried tomatoes, cut into 1/4-inch squares

Cooking Instructions

In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes. Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes.

Soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Preheat the grill on medium high.

Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and tomatoes on the skewers. Lightly spray all sides with cooking spray.

In a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes. Fluff with a fork.

Meanwhile, grill the kebabs for 2 to 3 minutes on each side (8 to 12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender. Serve with the rice on the side.

Nutritional Information Per serving:
Calories Per Serving 213
Total Fat 2.5 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g, Cholesterol 66 mg, Sodium 16 g,
Carbohydrates 16 mg, Fiber 3 g, Sugar 4 g, Protein 31 g

Dietary Exchanges:
1/2 starch, 1 vegetable, 3 very lean meat

Healthified Lighter Fried Chicken

Original Recipe courtesy Paula Deen. 
Revised recipe courtesy of Bobby Deen and the Paula Deen Test Kitchen

Serves 8

Ingredients:

8 skinless boneless chicken thighs, trimmed of all visible fat (about 1 1/2 lbs)
1/2 tsp Paula Deen’s House Seasoning (1/4 tsp salt, 1/8 tsp ground black pepper, 1/8 tsp garlic powder)
1/4 cup light mayonnaise
Zest and juice of 1 lemon
1 egg white
1/2 tsp hot sauce
1 1/4 cups cornflake crumbs

Directions:

Preheat the oven to 375°F. Spray a large shallow baking pan with non-stick spray. Sprinkle the chicken with the house seasoning. In a large bowl, combine the mayonnaise, lemon zest, juice, egg white, and hot sauce. Add the chicken; toss to coat.

Place the cornflake crumbs on a sheet of wax paper. Dip the chicken into the crumbs pressing so the crumbs adhere. Place the chicken in the pan and lightly spray with nonstick spray.

Bake until the chicken is golden brown and cooked through, 40 – 45 minutes. Do not turn.

Nutrition Facts:

Per Serving:
227 calories, 25g protein, 11g total fat, 3g saturated fat, 4g monounsaturated fat
5g carbohydrates, 0g fiber, 0g sugar, 13mg calcium, 1mg iron
288mg sodium, 87mg cholesterol

Fajita Ranch Chicken Wraps

recipe courtesy of BHG.com

 

 

Ingredients:

    * 12  ounces  skinless, boneless chicken breast strips for stir-frying
    * 1/2  teaspoon  chili powder
    * 1/4  teaspoon  garlic powder
    *  Nonstick cooking spray
    * 1  small  red, yellow, or green sweet pepper, seeded and cut into thin strips
    * 2  tablespoons  bottled reduced-calorie ranch salad dressing
    * 2  10-inch  whole wheat, tomato, jalapeño, or plain flour tortillas, warmed*
    * 1/2  cup  Easy Fresh Salsa*
    * 1/3  cup  reduced-fat shredded cheddar cheese

Directions:

Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are tender. Drain if necessary. Toss with salad dressing.

Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and cheese. Roll up; cut in half.

To warm tortillas: Wrap tortillas tightly in foil. Heat in a 350°F oven about 10 minutes or until heated through.

Easy Fresh Salsa: In a medium bowl combine 2 seeded and chopped tomatoes, 1/4 cup finely chopped red onion, 1/4 cup chopped yellow or green sweet pepper, 2 to 3 teaspoons snipped fresh cilantro, 1/2 teaspoon minced garlic, 1/8 teaspoon salt, a dash of black pepper, and, if desired, a few drops bottled hot pepper sauce. Serve immediately or cover and chill for up to 3 days. Stir before serving. Makes 1 2/3 cups.

Nutrition Facts:
Servings Per Recipe 4 servings
Calories 224, Total Fat (g)7, Saturated Fat (g)2, Cholesterol (mg)59, Sodium (mg)316, Carbohydrate (g)15, Fiber (g)1, Protein (g)25, Starch (d.e.)1, Very Lean Meat (d.e.)3, Fat (d.e.)1,

Percent Daily Values are based on a 2,000 calorie diet

Spinach Salad with Olives and Pine Nuts

from eatbetteramerica.com

Recipe Tip
The Heart Loves Olive Oil
This monounsaturated fat is a healthier option than saturated fat. Try using it in place of butter and other saturated fats.
Source: Eat Up Slim Down Annual Recipes 2006 from Prevention® (2006).
A great meal for lunch or dinner. From Prevention Healthy Cooking.

Prep Time: 15 min
Start to Finish: 15 min
makes: 8 Servings

1/2  cup pine nuts
Juice of 1 lemon
1/2  teaspoon red wine vinegar
2     tablespoons olive oil
Salt, if desired
Freshly ground black pepper, if desired
1    bag (9 oz) washed baby spinach leaves
1    cup sliced red cabbage
1    cup fresh basil leaves, thinly sliced
1/2    cup pitted kalamata olives, cut in half
1/2    cup shredded Parmesan cheese

1.    In skillet over medium-high heat, toast pine nuts, stirring frequently, about 1 minute or until
       fragrant and lightly browned. Set aside to cool.
2.    In small bowl, whisk together lemon juice, vinegar, oil, salt and pepper to taste. Set aside.
3.    In large bowl, toss spinach, cabbage, basil, and olives. Add the dressing and pine nuts; toss
       gently. Sprinkle with cheese.

Nutritional Information
1 Serving: Calories 140 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 5g (Dietary Fiber 2g, Sugars 1g); Protein 5g 
Percent Daily Value*: Vitamin A 70%; Vitamin C 30%; Calcium 15%; Iron 10% 
Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1/2 High-Fat Meat; 1 1/2 Fat Carbohydrate Choices: 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Grilled Black Bean & Rice Stuffed Peppers

from eatbetteramerica.com

Recipe Tip:
Beef it Up
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
Serve With
These meatless stuffed bell peppers can be served as a main dish with salad and bread, or they make a nice side dish with pork chops or chicken.

Prep Time: 10 min
Start to Finish: 30 min
makes: 6 servings
1    can (15 oz)  black beans, drained, rinsed
3/4    cup cooked white rice
4    medium green onions, sliced (1/4 cup)
1/4    cup chopped fresh cilantro
2    tablespoons vegetable oil
2    tablespoons lime juice
1    clove garlic, finely chopped
1/4    teaspoon salt
3    large bell peppers, cut lengthwise in half, seeds removed
1    plum (Roma) tomato, diced
    Additional chopped fresh cilantro, if desired
1.    Heat coals or gas grill for direct heat. Cut three 18x12-inch pieces heavy-duty foil. Spray with cooking spray.
2.    Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice, garlic and salt.               

Place 2 bell pepper halves on one side of each foil piece. Fill with bean mixture.
3.    Fold foil over peppers so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4.    Cover and grill packets over medium heat 15 to 20 minutes or until peppers are tender. Place packets on serving platter. Cut large X across top of each packet; fold back foil. Sprinkle with tomato and additional cilantro.

Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 26g (Dietary Fiber 8g, Sugars 3g); Protein 6g Percent Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 6%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Fat Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.