Viewing entries tagged
broth

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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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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Shrimp Stir-Fry

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Shrimp Stir-Fry

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

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 1½ cups total stir fry veggies

  • ¼ cup fat free/low sodium chicken broth*

  • ½ tbsp minced garlic

  • hot sauce (to taste)

  • ½ cup brown rice, cooked

Instructions:

  1. Preheat a non-stick fry pan or wok on medium-high heat.

  2. Add broth and garlic to pan, then add shrimp and sauté for 1 minute (or until shrimp turns pink).

  3. Toss in stir-fried veggies (can include, but not limited to, red and green bell pepper sliced thin, snapped pea pods, sliced scallion or onion) and hot sauce and continue to cook for 2 - 3 minutes or until veggies are crispy-tender.

  4. Spoon over top of the rice and show off your chopstick skills.

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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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Tomato Basil Chicken

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Tomato Basil Chicken

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

Ingredients:

  • 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

Instructions:

  1. Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.

  2. Add garlic, onion, spices & water or broth.

  3. After chicken is cooked, add fresh tomatoes and basil.

  4. Continue cooking for 5-10 minutes.

  5. Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.

  6. Serve along side the cooked whole wheat pasta.

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