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2 ½ OZ. PROTEIN*, 1 VEGGIE, AND 1 CARB PER SERVING
2 ½ oz. skinless chicken breast, cooked
2 ½ oz. fat free mozzarella, shredded
½ cup cooked whole-wheat pasta
¼ cup low fat pasta sauce
Preheat oven to 350º.
Place chicken in a small non-stick baking dish.
Cover chicken with pasta sauce, then sprinkle on mozzarella.
Bake until cheese is melted and slightly browned (about 15-20 minutes).
Combine pasta with garlic powder and parmesan, then add a little fat free margarine (no more that 1 tbsp) if desired.
Serve with a salad and fat free dressing.
4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
4 ½ oz chicken, after cooked
½ medium tomato, chopped
¼ cup water or chicken broth*
2 tbsp lemon juice
2 tbsp chopped onion
1 clove garlic, minced
3 leaves basil, rolled & sliced
1/8 tsp oregano, fresh or dried
¼ tsp garlic powder
¼ tsp onion powder
cayenne pepper (to taste)
black pepper (to taste)
salt-free seasoning blend (ex: Mrs. Dash) (to taste)
½ cup whole wheat pasta, cooked
Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.
Add garlic, onion, spices & water or broth.
After chicken is cooked, add fresh tomatoes and basil.
Continue cooking for 5-10 minutes.
Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.
Serve along side the cooked whole wheat pasta.