Viewing entries tagged
mushroom

Barley Tomato Slices

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Barley Tomato Slices

4½ OZ PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 2

Ingredients:

  • ¼ cup sliced fresh mushrooms (any variety)

  • 1 cup low/no-sodium, fat-free broth *

  • 1 cup water

  • 1 cup quick-cooking barley

  • ½ cup bias-sliced small green beans

  • ¼ large tomato, seeded and chopped

  • 3 tsp chopped fresh basil or ½ tsp dried basil, crushed

  • 2 tsp chopped fresh rosemary or ½ tsp dried rosemary, crushed

  • ¼ tsp crushed red pepper

  • 1 large tomato, sliced

  • 9 oz grilled or baked chicken

Instructions:

  1. In medium saucepan, combine mushrooms, broth, water, and barley.

  2. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.

  3. Add green beans; cover and simmer for 5 to 7 minutes more or until barley is tender and vegetables are crisp-tender. If necessary, drain.

  4. Stir the chopped tomato, basil, rosemary, and red pepper into barley mixture. Heat through.

  5. Split the barley mixture in half and serve with the tomato slices from half the tomato and 4½ oz chicken. The rest of the barley mixture, chicken, and tomato slices can be refrigerated for later.

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Cinnamon Curry Chicken Soup

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Cinnamon Curry Chicken Soup

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4½ oz. or 3/4 cup cooked chicken - cubed

  • 1½ cup total celery, onions, mushrooms and squash. *

  • 1 medium potato (2½ - 3") - cubed

  • 1 cup low/no-sodium, fat-free broth (up to 30 calories) **

  • 1 cup water

  • 3 cloves minced garlic

  • ½ tsp curry powder

  • ¼ tsp cinnamon

  • ¼ tsp pumpkin pie spice

  • pepper (to taste)

Instructions:

  1. In a saucepan, combine all of the ingredients.

  2. Bring to a boil.

  3. Reduce heat, cover and simmer for 45 minutes.

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Garlic Baked Chicken

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Garlic Baked Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 4

Ingredients:

  • 4 (6 oz) skinless, boneless chicken breast halves

  • 3 large onions, sliced into ½" rings or half-moons

  • 2 cups mushrooms, quartered

  • 3 - 5 cloves garlic, unpeeled and whole

  • juice of half lemon

  • ground black pepper (to taste)

Instructions:

  1. Preheat oven to 350°.

  2. Heat non-stick saucepan over medium heat.

  3. Add the onion and mushrooms. Stir constantly until slightly tender, approximately 5 minutes.

  4. Transfer mixture to a glass baking dish and place chicken on top.

  5. Squeeze lemon juice onto the breasts and sprinkle with pepper.

  6. Place garlic around and on top of chicken and cover tightly either with a lid or aluminum foil.

  7. Bake in the preheated oven until the breasts are no longer pink in the center, 30 - 45 minutes.

  8. Serve 1 chicken breast on top of 1 cup cooked onions and serve along side Guiltless Potato Wedges sprinkled with any herbs and/or spices.

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Pork Shish-Ka-Bob

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Pork Shish-Ka-Bob

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ oz. pork tenderloin, cut into 1" cubes

  • 1 green bell pepper, cut in chunks

  • 1 medium spanish or red onion, cut in chunks

  • 6 medium sized mushrooms

  • 3 small organic new potatoes

  • fat free marinade (lemon pepper, BBQ, etc)

  • skewers (soaked*)

Instructions:

  1. Place pork chunks in a shallow bowl and pour on ½ cup marinade.

  2. Preheat outdoor grill until coals are hot (or an indoor grill or broiler if it’s raining.)

  3. Skewer marinated pork chunks, alternating with veggies and potatoes.

  4. Cook on grill, basting occasionally with more marinade, until pork is done and veggies are nicely singed.

  5. DIG IN!!!

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Stuffed Chicken Roll

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Stuffed Chicken Roll

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. boneless, skinless chicken breast*

  • ½ lb raw spinach or
    ½ cup frozen spinach, thawed

  • ¼ cup onions, diced

  • ¼ cup mushrooms, sliced

  • ½ garlic clove, minced

  • juice of ½ lemon

  • 1 melba toast round

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) **

  • ⅓ cup cooked brown rice

Instructions:

  1. Preheat oven to 350 °.

  2. Place the chicken between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about ¼". You may also do this with a rolling pin or heavy can.

  3. In a non-stick skillet on medium heat, saute the mushrooms and onions with the lemon juice and garlic. When they are soft and brown, start adding the spinach in batches. Let it wilt a little bit before adding in the next batch. If you are using the frozen spinach, you would add it with the rest of the vegetables until the onions and mushrooms are browned and the spinach is warmed through.

  4. Place the pounded chicken on a flat surface with the widest part of the chicken closest to you. Mound the veggie mixture in the middle of the chicken closest to you. Roll.

  5. Place in a baking dish with the seam side down.

  6. Top with the crumbled melba toast and any herbs or salt-free seasoning you desire.

  7. Pour the broth into the bottom of the pan.

  8. Bake for 30 minutes or until the chicken juices run clear.

  9. Remove from the oven and let rest for 5 minutes.

  10. Serve on a plate over the cooked brown rice.

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