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rosemary

Balsamic Marinated Chicken

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Balsamic Marinated Chicken

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

Ingredients:

  • ¾ c balsamic vinegar

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

  • 1 tsp dried minced onion

  • ½ tsp dried minced garlic

  • ½ tsp crushed red pepper flakes

  • ¼ tsp ground black pepper

  • ¼ tsp paprika

  • ¼ tsp crushed, dried rosemary

  • ¼ tsp dried parsley flakes

  • ¼ tsp chili powder

  • 1/8 tsp dried oregano

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

  • 1½ cup total mixed greens

Instructions:

  1. Whisk together the vinegar, broth (or water), onion, red pepper flakes, garlic, pepper, paprika, rosemary, parsley, chili powder and oregano in a bowl.

  2. Pour the liquid into a resealable plastic bag and add the chicken breasts.

  3. Coat the chicken breasts with the marinade, squeeze out the excess air and seal the bag.

  4. Marinate in the refrigerator 30 minutes or overnight.

  5. Preheat the oven to 400°.

  6. Line a baking sheet with non-stick aluminum foil or lightly grease a broiler pan.

  7. Remove the chicken breasts from the marinade and shake off the excess.

  8. Discard the remaining marinade and place the breasts onto the baking sheet or broil pan.

  9. Bake in the preheated oven until the breasts are golden brown and no longer pink in the center, about 40 minutes.

  10. Serve 1 chicken breast along side the salad and Guiltless Potato Wedges sprinkled with any combination of the above herbs & spices.

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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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Rosemary Garlic Steak

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Rosemary Garlic Steak

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

Ingredients:

  • 4½ oz. round steak (or any steak 10% or less fat)

  • 1 tbsp rice vinegar

  • 2 tbsp rosemary, roughly chopped

  • 1 tsp garlic paste (35 cloves, minced finely)

  • ½ tsp crushed red pepper flakes

  • new or fingerling potatoes * (equivalent to 3-4")

Instructions:

  1. Pour vinegar into a small dish. Add steak and coat

  2. In a small bowl, combine garlic, red pepper flakes and half the rosemary. Rub on both sides of steak.

  3. Place steak in a small dish, cover and refrigerate for at least 4 hours or overnight.

  4. Grill to preference.

  5. Serve with Lemon-Kissed Asparagus and roasted new potatoes*.

* Roasted New Potatoes:

  1. Preheat oven to 350°

  2. Place new or fingerling potatoes on a lined baking sheet. If you have a large red potato, chop into ¾" chunks first.

  3. Very Lightly spray with cooking spray and top with reserved rosemary.

  4. Place in the oven and roast for 30 minutes or until it has a crispy brown skin.

  5. Remove from the oven and serve.

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