VEGETABLE-STUFFED CHICKEN
35 minutes cooking
A simple Madeira wine sauce complements this elegant mushroom and cheese stuffed chicken.
If you like a more earthly flavored mushroom, use a wild mushroom such as shiitake, chanterelle, or porcini
Nonstick spray coating
1.5 cups chopped fresh mushroom
1 clove garlic, minced
2 tablespoons chopped roasted red sweet pepper
1/4 teaspoon dried marjoram, crushed
4 medium skinless, boneless chicken Breast
have1.5 ounce Gruyere cheese, cut into 4 slices.
1 teaspoon olive oil
2/3 cup reduced sodium chicken broth
1/2 cup Madeira wine or reduce-sodium chicken broth.
2 tablespoons cornstarch
1 tablespoon snipped fresh parsley
1. For stuffing, spray an unheated large nonstick skillet with nonstick coating.
Heat skillet over medium heat. Add mushrooms and garlic; cook until mushrooms are tender.
Stir in roasted pepper and marjoram.
Rinse chicken; pat dry. Cut a horizontal slit in the thickest portion of each chicken piece, stuffing in each pocket. Secure with wooden toothpicks.
2. In a large skillet cook chicken in hot oil over medium heat about 4 minutes or until browned, turning ounce.
Pour broth and wine into skillet. Bring to boiling; reduce heat. Simmer, uncovered, about 8 minutes or until chicken is tender and no longer pink.
Transfer chicken to a platter. Stain pan juices; measure juices. If necessary, return to skillet and boil gently until liquid is reduced to 3/4 cup.
Combine cornstarch and 1 teaspoon cold water; stir into liquid in skillet.
Cook and stir until thickness and bubby. Return chicken to skilket ; Cook for 2 minutes more.
Remove toothpicks from chicken. Sprinkle with parsley. Makes 4 main-dish serving.
Nutrition facts per serving
208 calories
8g total fat(3g saturated fat)
71 mg cholesterol
199mg sodium
4g carbohydrate
1reasons
26g protein.
Daily values; 7% vitamin A, 25% vitamin C, 10% calcium, 9% iron.
SALMON WITH GINGER AND GREEN ONIONS
The reason Salmon is good for you is its rich in protein, low in saturated fat and loaded with heart-protecting omega-3 fatty acids.
Prepare for about 15 minutes
Microwave about 7 minutes makes 4 main dish servings
1 package (7 to 8 ounces ) thin rice noodles (vermicelli style) 4 green onions
1 teaspoon Asian sesame oil
2 tablespoons low-sodium soy sauce
2 tablespoons water
2 teaspoons grated peeled fresh ginger
5 pieces salmon fillet (about 6 ounces each)
1. Prepare noodles as label directs
2. Thinly slice dark-green tops from green onions and reserve for garnish; cut remaining white and light-green parts into 1/2 inch pieces.
3. In 9-inch glass pie plate, toss green onions pieces with sesame oil. Cover and cook in microwave oven on high 2 to 3 minutes or until green onions are tender .
4. Stir soy sauce, water, and ginger into green onions in pie plate; top with salmon, skin side up with thinner ends toward center.
Cook, covered, on High 5 minutes or until salmon turns opaque throughout. Let stand, covered for 2 minutes.
5. To serve, divide noodles among 4 shallow bowls; top with salmon z liquid from pie plate, and reserved green onion tops.
Each Serving
About 465 calories
36g protein
50 g carbohydrate
13g total fat (2 g saturated)
1 g fiber
94 mg cholesterol
440 mg sodium.
This recipe was tested in a 1,000- watt microwave has more or less power, you may need to adjust cooking time.
TOMATO-STUFFED FLANK STEAK
Preparation: 20 minutes, Cooking: 50 Minutes
Iron from meat, poultry, or fish is more easily absorbed by your body than iron from plants.
Vitamin C found in tomatoes also help to absorb iron in meat and vegetables.
Here, tomato juice and dried tomatoes provide the vitamin C to help mine the iron from flank steak.
8 dried tomatoes (not oil packed)
1 11/4-pound beef flank steak
1/5 cup fine dry bread crumbs
1/2 cup chopped onion
1 slightly beaten egg whit
1/2 teaspoon dried basil, crushed
1/4 teaspoon dried dillweed
1/4 teaspoon pepper
Nonstick spray coating
1/2 cup low-sodium tomato juice
2 cloves garlic, minced
1 tablespoon snipped fresh parsley
1/8 teaspoon salt
1. In a small bowl combine dried tomatoes and enough warm water to cover.
Let stand for 10 minutes. Drain and snip tomatoes; set aside. Trim fat from beef, cover beef with plastic wrap. Pound lightly with a meat mallet to 1/4-inch thickness. Remove wrap; set aside.
2. In a small bowl combine tomatoes, bread crumbs, onion, egg white, basil, dillweed, and pepper.
Spread tomato mixture over beef. Roll up, jelly roll style, starting from a narrow end; tie with kitchen string.
3. Spray an unheated large skillet with nonstick coating. Heat skillet over medium heat. Add beef; cook on all sides until brown.
Add tomato juice and garlic. Bring to boiling; reduce heat. Simmer, simmer, uncovered for 50 to 60 minutes until tender.
To serve, cut beef crosswise into 6 slices; arrange on a serving platter.
Stir parsley and salt into pan juices; pass juices to spoon over beef. Makes 6 main-dish servings.
Nutritional facts per serving
217 calories
8g total fat (3g saturated fat)
44 mg cholesterol
271 mg sodium
14g carbohydrate
1g fiber
21g protein.
Daily values: 2% vitamin A,13% vitamin C, 2% calcium, 15% iron.
POTATO PANCAKES
Preparation: 15 MINS(PER BATCH)
If you love ham, eggs, and hash browns for breakfast, these potato pancakes are for you.
Served with a spoonful of salsa as it makes a satisfying breakfast or brunch. Just add whole-wheat toast and fruit juice.
1/3 cup refrigerator frozen egg product, thawed, or 1 egg and 1 egg white
1/4 cup all-purpose flour
2 tablespoons sliced green onion
1/8 teaspoon pepper
3 medium potatoes, peeled and shredded (about 2 cups)
1/2 cup finely chopped lean cooked ham (2 ounces)
1 tablespoon margarine or butter, 1/2 cup salsa.
1. In a large bowl combine egg product, flour, green onion, and pepper. Stir in potatoes and ham. In a large skillet melt 1
2. 1/2 teaspoons of the margarine or butter over medium heat.
3. For each pancake, pour about 1/4 cup butter into skillet, spreading into a 3 circle.
Cook for 1.5 to 2 mins on each side or until lightly browned, turning to second sides when pancakes have bubbly surface and edges are slightly dry.
Keep warm, repeat with remaining margarine and butter. Serve pancakes with salsa. Makes dish servings.
Nutritional facts per serving
195 calories
5g total fat(1g saturated fat)
4mg cholesterol
348mg sodium
30g carbohydrate
2g fiber, 9g protein
Nutrition Myth buster
Myth: Starch foods such as bread, potatoes, and pasta ate gathering.
Fact: Not so! The real culprits are the calorie-dense fatty ingredients and toppings we pair them with- oil, butter, margarine, cheese and rich sauces, to name just a few.
Eating too much of any food can cause weight gain. But, keep in mind that, ounce for ounce, fats lack more than twice the calories of starches.
NORTH AFRICA BEAN STEW
Preparation: 15 minutes
4 Cloves garlic, minced
1 tablespoon olive oil
2 teaspoons sweet paprika
0.5 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground allspice
1/4 teaspoon ground ginger
1 14.5 ounce can reduced-sodium chicken broth or vegetable broth.
1 14.5 ounce can low-sodium tomatoes, undrained and cut up.
3 medium sweet potatoes, peeled and cubed
1 15-ounce can garbanzo beans, rinsed and drained
1 cup sliced fresh okra or frozen cut okra
1 recipe Turmeric Couscous, bottled hot pepper sauce.
1. In a saucepan cook garlic in hot oil over medium heat for 15 seconds. Stir in paprika, cumin, salt, allspice, and ginger. Cook and stir over low heat for 1 minutes. Stir in both, tomatoes, and 1/4 cup water. Stir in sweet potatoes and beans.
2. Bring to boiling; reduce heat. Simmer, covered for 15 mins. Stir in okra. Simmer, uncovered for 10 to 12 mins more or until vegetables are tender. Spoon over 4 Turmeric Couscouses. Serve with hot pepper sauce. Makes 4 main-dish servings.
TURMERIC Couscous: in a medium saucepan combine in cup water, 1/4 cup slice green onions, 1/8 teaspoon ground turmeric. Bring to boiling; remove from heat. Stir in 2/3 cup quick-cooking couscous. Let stand, covered for 5 mins.
Nutritional facts per servings
381 calories
6g total fat( 1 g saturated fat)
0mg cholesterol
821mg sodium
70g carbohydrate
14g fiber
13g protein.
Daily Values: 209% vitamin C, 11% calcium, 30% iron.
Sweet potatoes, which complement the various spices called for here, add a subtle sweetness to this hearty meatless stew. Sweet potatoes also burst with beta-carotene, an antioxidant that keeps your immune system healthy, reduces your risk for cancer, and protects against cataracts. They’re quite impressive vegetable!
GINGER OATCAKES
Preparation: 20 minutes
1.5 cups fat-free milk
3/4 cup quick-cooking or regular rolled oats
3 slightly beaten egg
2 tablespoons cooking oil
2 tablespoons dark-colored corn syrup or molasses
1 cup all-purpose flour
2 tablespoons finely chopped crystallized ginger or 1/4 to 1/2 teaspoon ground ginger.
1.5 teaspoons baking powder
3/4 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
Fresh blueberries or sliced banana (optional), orange marmalade or maple-flavored syrup (optional)
1. In medium saucepan heat milk over low heat just until hot, stirring occasionally. Stir in oats. Remove frombheat; let stand for 15 minutes. Combine egg Whittes, egg, oil and corn syrup or molasses; stir into oats mixture.
In a medium bowl combine flour, ginger, baking powder, cinnamon, baking soda, until moistened.
(Batter may be covered and stored in the refrigerator for up to 2 days.)
2. For each pancake, pour a scant 1/4 cup batter into hot, lightly greased heavy skillet. Cook over medium heat until golden brown, turning to second sides when pancake have bubbly surfaces and edges are slightly dry.
If desired, serve pancakes topped with marmalade or syrup. Makes 14 pancakes.
Nutritional facts
94 calories
3g total fat(0g saturated fat)
16mg cholesterol
132mg sodium
14 carbohydrate
1g fiber
4g protein.
Daily values: vitamin A,6% calcium, 5% iron.
The secret to the wonderful flavor of these pancakes is the crystallized ginger and corn syrup stirred into the batter.
Make this batter up to 2 days ahead and keep it in the refrigerator for a spur-of-the-moment breakfast.
A mushroom trio-dried, button, and shiitake-lends this creamy garlic flavored soup an early flair.
We’ve added dry milk powder, increasing the calcium content by about 125 milligram is important in helping prevent osteoporosis.
MUSHROOM GARLIC SOUP
Preparation : 30 minutes
1 14.5-ounce can vegetable or beef broth
1/3 cup dried mushrooms, 3/4 cup chopped onion, 4 cloves garlic, minced
1 teaspoon butter or margarine, 1 cup sliced fresh button mushrooms
1 cup sliced fresh shiitake mushrooms
1 tablespoon snipped fresh thyme or marjoram or 1 teaspoon dried thyme or marjoram, crushed.
1/8 teaspoon pepper
2-1/4 cups fat-free milk, 1/3 cup nonfat dry milk powder, 2 tablespoons cornstarch, 1 medium Carrot, shredded
1 tablespoon dry sherry (optional)
1. In a small saucepan bring broth to boiling. Add dried mushrooms; remove from heat. Let stand for 10 minutes. Drained, reserving broth. Chopped mushrooms; set aside.
2. In a large saucepan cook onion and garlic in hot butter or margarine until tender.
Carefully stir in reserved broth, chopped dried mushrooms, shiitake mushrooms, dried thyme or marjoram (if using), and pepper.
Bring to boiling; reduce heat. Simmer, covered, for 5 minutes.
3. Meanwhile, stir together the milk, milk powder and cornstarch, stir into mixture in saucepan.
Stir in carrot and ,if using, fresh thyme or marjoram. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more.
If desired, stir I’m sherry, makes 3 main dish servings.
Nutritional Facts per 1.5- cup serving
193 calories
3g total fat (1g saturated fat)
8mg cholesterol
719mg sodium
36g carbohydrate
3g fiber
12 g proteins
Daily values: 70% vitamin A, 14% vitamin C, 28% calcium, 12 % iron .
Making healthy changes in your diet doesn’t mean you have toive up favorite comfort foods.
This easy, oven prepared fried chicken keeps fat to a minimum. The drizzle of melted margarine or butter before baking provides the chicken with the deceiving richness of the pan-fried version.
OVEN FRIED CHICKEN
Preparation: 65 minutes
2 Whole medium Chicken breasts (about 1.5 pounds total), skinned and halved lengthwise, 2/3 cup crushed low-fat crackers (about 40 crackers), 1/4 teaspoon ground red pepper , 1 egg white, 1 tablespoon water, 1 tablespoon margarine or butter, melted.
1. Rinse chicken; pat dry. In a plate combine crushed crackers and red pepper. In a small bowl combine egg white.
2. Brush chicken with egg mixture. Sprinkle with crumb mixture; gently press crumbs onto chicken. Place in an increased shallow baking pan. Drizzle with the melted margarine or butter.
3. Baker in a 375o even for 45 to 55 minutes or until tender and no longer pink. Makes 4 main-dish servings.
Nutritional facts percent servings
242 calories
8g total fat(1g saturated fat)
73mg cholesterol
237 mg sodium
11g carbohydrate
0g fiber
29g protein
Daily values: 6% vitamin A, 0% vitamin C, 4% iron.