Recipes
ASIAN SALMON TOSS
Makes 4 servings
Ingredients:
Salad
� 8 cups shredded red-leaf lettuce
� 1/2 cup sliced mushrooms
� 2 carrots, shredded
� 1 cup thinly sliced cucumber
� 1/2 cup thinly sliced daikon radish
� 1/3 cup honey-roasted peanuts, chopped
� 8 oz salmon fillet, cooked, chilled and chopped Dressing
� 1/4 cup light sesame oil
� 2 tbsp vinegar
� 2 tsp light soy sauce
� 1 tsp sugar
� 1/8 tsp white pepper
Instructions:
In a large bowl whisk together the ingredients for the dressing. Add the ingredients for the salad and toss.
Nutrients per serving:
330 calories
25g total fat,
8g carbohydrates,
15g protein
PICANTE CHICKEN
Makes 4 servings.
Ingredients:
• 4 boneless, skinless chicken breasts
• 1 16 oz. jar Pace (or other brand) picante sauce (mild, medium or hot)
Cut chicken into bite-sized pieces. Saute in a 2 qt. pot over med-high heat with either cooking spray or 1 Tbsp olive oil until cooked through. Add picante sauce and � to 1 jar of water to pot. Cook, covered over low heat, stirring occasionally, at least 30 min or up to an hour. Serve over hot cooked brown rice.
DIJON CHICKEN
Ingredients:
� 1/4 cup plain yogurt
� 2 - 3 tablespoons Dijon mustard
� 1 cup fresh whole wheat bread crumbs
� 1 teaspoon crushed dried thyme leaves
� 1/4 teaspoon each salt and pepper
� 4 skinless chicken breasts or legs (boned if desired)
Instructions:
In a small bowl, combine yogurt and mustard. In a shallow bowl, mix bread crumbs, thyme, salt, and pepper.
Spread each piece of chicken with mustard mixture, then roll in bread crumb mixture. Place chicken in a single layer on a lightly greased baking sheet. Bake at 350 degrees Fahrenheit for 45 to 50 minutes for bone-in chicken, 30 minutes for boneless, or until golden brown and meat is no longer pink.
Nutrients per serving:
Calories: 178
Protein: 30g
Fat: 3g
Carbohydrates: 7g
Fiber: Trace Sodium: 389mg
KEY LIME CHEESE CAKE - Sugar Free
Makes 8 Servings
Crust
• � c. reduced-fat graham crackers (crushed to powder)
• 2 T. Splenda
• 2 T. Smart Squeeze (non-fat butter replacement)
Filling
• 1 package - (8 oz.) Fat-free cream cheese
• 2 cups low-fat cottage cheese (blended in blender)
• 1 cup Splenda
• 1/4 cup flour
• 2 whole eggs, plus 1 egg white
• � cup key lime juice
• 1 tsp. Grated lime peel
• 2 tsp. Vanilla extract
• 2 drops green food coloring
Mix crust ingredients and pat down in bottom of pie pan. Bake at 350 for 10 minutes. Remove and let cool. Mix filling ingredients and pour into cooled crust. Bake at 350 for 40 minutes or until done. Cool and top with Fat-free whipped topping and sliced limes.
ASIAN SALMON TOSS
Makes 4 servings
Ingredients:
Salad
� 8 cups shredded red-leaf lettuce
� 1/2 cup sliced mushrooms
� 2 carrots, shredded
� 1 cup thinly sliced cucumber
� 1/2 cup thinly sliced daikon radish
� 1/3 cup honey-roasted peanuts, chopped
� 8 oz salmon fillet, cooked, chilled and chopped Dressing
� 1/4 cup light sesame oil
� 2 tbsp vinegar
� 2 tsp light soy sauce
� 1 tsp sugar
� 1/8 tsp white pepper
Instructions:
In a large bowl whisk together the ingredients for the dressing. Add the ingredients for the salad and toss.
Nutrients per serving:
330 calories
25g total fat,
8g carbohydrates,
15g protein
PICANTE CHICKEN
Makes 4 servings.
Ingredients:
• 4 boneless, skinless chicken breasts
• 1 16 oz. jar Pace (or other brand) picante sauce (mild, medium or hot)
Cut chicken into bite-sized pieces. Saute in a 2 qt. pot over med-high heat with either cooking spray or 1 Tbsp olive oil until cooked through. Add picante sauce and � to 1 jar of water to pot. Cook, covered over low heat, stirring occasionally, at least 30 min or up to an hour. Serve over hot cooked brown rice.
DIJON CHICKEN
Ingredients:
� 1/4 cup plain yogurt
� 2 - 3 tablespoons Dijon mustard
� 1 cup fresh whole wheat bread crumbs
� 1 teaspoon crushed dried thyme leaves
� 1/4 teaspoon each salt and pepper
� 4 skinless chicken breasts or legs (boned if desired)
Instructions:
In a small bowl, combine yogurt and mustard. In a shallow bowl, mix bread crumbs, thyme, salt, and pepper.
Spread each piece of chicken with mustard mixture, then roll in bread crumb mixture. Place chicken in a single layer on a lightly greased baking sheet. Bake at 350 degrees Fahrenheit for 45 to 50 minutes for bone-in chicken, 30 minutes for boneless, or until golden brown and meat is no longer pink.
Nutrients per serving:
Calories: 178
Protein: 30g
Fat: 3g
Carbohydrates: 7g
Fiber: Trace Sodium: 389mg
KEY LIME CHEESE CAKE - Sugar Free
Makes 8 Servings
Crust
• � c. reduced-fat graham crackers (crushed to powder)
• 2 T. Splenda
• 2 T. Smart Squeeze (non-fat butter replacement)
Filling
• 1 package - (8 oz.) Fat-free cream cheese
• 2 cups low-fat cottage cheese (blended in blender)
• 1 cup Splenda
• 1/4 cup flour
• 2 whole eggs, plus 1 egg white
• � cup key lime juice
• 1 tsp. Grated lime peel
• 2 tsp. Vanilla extract
• 2 drops green food coloring
Mix crust ingredients and pat down in bottom of pie pan. Bake at 350 for 10 minutes. Remove and let cool. Mix filling ingredients and pour into cooled crust. Bake at 350 for 40 minutes or until done. Cool and top with Fat-free whipped topping and sliced limes.