Famous Chicken Francaise

April 11, 2011 - Leave a Response
Simple and delicious. C’est magnifique!

(Try substituting Smart Balance and egg whites for a lower-cholesterol version of this dish)

 
Chicken FrancaiseChicken Francaise
Ingredients:
  • 1 egg, beaten
  • 1/2 lemon, juiced
  • 1 cup all-purpose flour
  • 1 pinch garlic powder
  • 1 pinch paprika
  • 6 skinless, boneless chicken breast halves
  • 2 tablespoons butter
  • 1 (14.5 ounce) can chicken broth
  • 1 lemon, juiced
  • 6 slices lemon, for garnish
  • 2 sprigs fresh parsley, for garnish
    Directions:
    1. In a shallow dish or bowl, mix together the egg and juice of 1/2 lemon. In another shallow dish or bowl mix together the flour, garlic powder and paprika. Dip chicken breasts in egg mixture, then flour mixture.
    2. Heat butter or margarine in a large skillet over medium heat. Add chicken breasts and cook until golden on each side.
    3. In a medium bowl, mix together broth and juice of 1 lemon, and pour mixture over chicken in skillet. Reduce heat to medium low and let simmer for about 8 minutes. Place on serving platter, and garnish with fresh lemon slices and parsley sprigs.

 

Nutritional Information:

Famous Chicken Francaise

Servings Per Recipe: 6

Amount Per Serving

Calories: 269

  • Total Fat: 6.7g
  • Cholesterol: 116mg
  • Sodium: 456mg
  • Total Carbs: 21.5g
  • Dietary Fiber: 2.9g
  • Protein: 31.6g
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Turkey Tomato Basil Panini

March 23, 2011 - Leave a Response

Delicious for lunch, and only 272 calories per serving!

Ingredients

  • 3 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 tablespoons shredded Parmesan cheese turkey tomato basil panini 2
  • 2 tablespoons chopped fresh basil
  • 1 teaspoon lemon juice
  • Freshly ground pepper, to taste
  • 8 slices whole-wheat bread
  • 8 ounces thinly sliced reduced-sodium deli turkey
  • 8 tomato slices
  • 2 teaspoons canola oil

Preparation

  1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
  2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
  3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Nutrition

Per serving: 272 calories; 4 g fat (1 g sat, 1 g mono); 27 mg cholesterol; 36 g carbohydrates; 10 g protein; 5 g fiber; 680 mg sodium; 118 mg potassium.

 

 

 

Strawberry Arugula Salad

March 22, 2011 - Leave a Response

Just in time for Spring! This salad is nutritious, tasty, and the kitchen smells great while you’re making it! Serve as a side salad or add chicken for a delicious main entrée.

http://www.tasteofhome.com/recipes/Strawberry-Arugula-Saladstrawberry arugula salad

Ingredients

  • 2 cups torn fresh arugula or baby spinach
  • 3/4 cup quartered fresh strawberries
  • 1/4 cup slivered almonds
  • 1/4 cup crumbled Gorgonzola cheese
  • 2 tablespoons chopped red onion
  • 2 tablespoons olive oil
  • 1 tablespoon thawed orange juice concentrate
  • 1 tablespoon balsamic vinegar
  • 1-1/2 teaspoons grated orange peel
  • 1/8 teaspoon ground ginger

Directions

  • In a salad bowl, combine the first five ingredients. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange peel and ginger. Pour over salad; toss gently to coat. Serve immediately. Yield: 2 servings.

 

 

Nutrition Facts: 1-1/4 cups equals 295 calories, 25 g fat (5 g saturated fat), 13 mg cholesterol, 199 mg sodium, 14 g carbohydrate, 4 g fiber, 7 g protein.

Chicken Spaghetti Bake

March 21, 2011 - Leave a Response

Chicken Spaghetti Bake

  

Another hit with the fam! This recipe is measured for two, so adjust to the number you’re expecting.

http://www.tasteofhome.com/recipes/Chicken-Spaghetti-Bake-2

Ingredients

  • 3 ounces uncooked spaghetti
  • 1/3 cup chopped green pepper
  • 1/3 cup chopped onion
  • 1 tablespoon butter
  • 1 garlic clove, minced
  • 1 cup cubed cooked chicken breast
  • 1 can (8 ounces) Hunt’s® Tomato Sauce
  • 1/3 cup condensed cream of mushroom soup, undiluted
  • 1/4 cup chopped fresh mushrooms
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon hot pepper sauce
  • 1/8 teaspoon pepper
  • 2 tablespoons grated Parmesan cheese

Directions

  • Cook spaghetti according to package directions. Meanwhile, in a small skillet, saute green pepper and onion in butter until tender. Add garlic; cook 1 minute longer.
  • In a large bowl, combine the green pepper mixture, chicken, tomato sauce, soup, mushrooms, Worcestershire sauce, hot pepper sauce and pepper.
  • Drain spaghetti; stir into chicken mixture. Transfer to a 1-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 20-25 minutes or until heated through. Sprinkle with cheese. Yield: 2 servings.

 

 

Nutrition Facts: 1-1/2 cups equals 423 calories, 12 g fat (6 g saturated fat), 75 mg cholesterol, 1,073 mg sodium, 47 g carbohydrate, 3 g fiber, 31 g protein.

Seared Salmon with Balsamic Sauce

March 21, 2011 - One Response
Seared Salmon with Balsamic Sauce
My family LOVES this dish. Even my teenagers love it. Just don’t tell them it’s good for you.
http://allrecipes.com/Recipe/Seared-Salmon-with-Balsamic-Sauce/Detail.aspx

 Ingredients
  • 4 (4 ounce) salmon fillets
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 teaspoons canola oil
  • 1/4 cup water
  • 1/4 cup balsamic vinegar
  • 4 1/2 teaspoons lemon juice
  • 4 teaspoons brown sugar
Directions
  1. Sprinkle both sides of fillets with salt and pepper. In a large nonstick skillet, cook salmon in oil over medium heat for 10-15 minutes or until fish flakes easily with a fork, turning once. Remove and keep warm. Combine the water, vinegar, lemon juice and brown sugar; pour into skillet. Bring to a boil; cook until liquid is reduced to about 1/3 cup. Serve over salmon.
Footnotes
  • Nutritional Analysis: One serving (1 fillet with 2 tablespoons sauce) equals 257 calories, 15 g fat (3 g saturated fat), 67 mg cholesterol, 366 mg sodium, 7 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.