Low-Calorie Chicken Parmesan

Low-Calorie Chicken Parmesan

by | Mar 6, 2014 | Recipes

Low-Calorie Chicken Parmesan

Prep time:  
Cook time:  
Total time:  
 
Serves: 4
 
Per serving: Per Serving: Calories 323 Fat 12gm Saturated Fat 4gm, Cholesterol 92mg, Sodium 338mg, Carbohydrates 15gm, Fiber 2gm, Protein 40gm Tip: To round out this nutritious meal, serve alongside vegetables and whole-grain pasta.
Ingredients
  • 1 CUP TOMATO PASTE
  • 2½ TABLESPOONS MINCED GARLIC
  • 1 TABLESPOON OLIVE OIL
  • 1 CUP WHOLE-WHEAT BREAD CRUMBS
  • 2 TABLESPOONS PARMESAN CHEESE
  • 1 TABLESPOON MINCED GARLIC
  • 1 TABLESPOON DRIED BASIL
  • FOUR 5-OUNCE SKINLESS, BONELESS CHICKEN BREASTS
  • NONSTICK COOKING SPRAY
  • 1 CUP SHREDDED LOW-FAT MOZZARELLA CHEESE
 
Instructions
  1. PREHEAT THE OVEN TO 400 DEGREES.
  2. MAKE THE TOMATO SAUCE BY BRINGING THE TOMATO PASTE TO A SIMMER IN A SMALL SAUCEPAN. ADD THE MINCED GARLIC AND OLIVE OIL, AND ALLOW IT TO SIMMER FOR 2 MINUTES. REMOVE FROM THE HEAT AND SET ASIDE.
  3. IN A LARGE BOWL, MIX TOGETHER WHOLE-WHEAT BREAD CRUMBS, PARMESAN CHEESE, GARLIC, AND BASIL.
  4. SPRAY EACH CHICKEN BREAST WITH NONSTICK COOKING SPRAY. DIP EACH BREAST INTO THE BREAD CRUMB MIXTURE TO COVER, AND THEN PLACE INTO A GLASS CASSEROLE DISH THAT HAS BEEN SPRAYED WITH NONSTICK COOKING SPRAY.
  5. POUR THE TOMATO SAUCE OVER THE CHICKEN BREASTS TO COAT EVENLY.
  6. PLACE THE DISH IN THE OVEN, AND BAKE FOR 25 MINUTES,
  7. OPEN THE OVER, REMOVE THE CHICKEN, AND SPRINKLE MOZZARELLA CHEESE EVENLY OVER THE TOP OF THE CHICKEN. THEN PLACE CHICKEN BACK INTO THE OVEN.
  8. COOK CHICKEN FOR ANOTHER 10 MINUTES OR UNTIL IT REACHES INTERNAL TEMPERATURE OF 165 DEGREES.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Whole Wheat Spaghetti & Tomato Sauce

Whole Wheat Spaghetti & Tomato Sauce

by | Mar 6, 2014 | Recipes

Whole Wheat Spaghetti & Tomato Sauce

Serves: 24
 
Nothing says “classic family dinner” quite like spaghetti. This ultimate crowd-pleasing meal is guaranteed to put a smile on all family members’ faces – while sneaking in some nutrition, too! Serving your homemade tomato sauce over whole wheat noodles is another easy way to boost the meal’s nutritional profile. This particular recipe makes a large batch, but the extra sauce holds 1 week in the refrigerator or up to 6 months in the freezer – and can be used as needed.
Ingredients
  • TOMATO SAUCE
  • 2 TABLESPOONS OLIVE OIL
  • 1 SMALL YELLOW ONION, CHOPPED
  • 1 MEDIUM RED BELL PEPPER, CHOPPED
  • WHOLE WHEAT SPAGHETTI, COOKED ACCORDING TO PACKAGE DIRECTIONS
  • 3 CLOVES GARLIC, FINELY MINCED
  • 1 TEASPOON RED PEPPER FLAKES
  • ⅓ CUP RED WINE
  • 2 LARGE CANS (28OZ) CRUSHED TOMATOES
  • 3 OZ TOMATO PASTE
  • 1 TEASPOON SEA SALT
  • FRESHLY GROUND BLACK PEPPER, ABOUT 10-12 TURNS
  • ¼ CUP FRESH BASIL, CHOPPED
 
Instructions
  1. HEAT OLIVE OIL IN A LARGE POT OVER MEDIUM HEAT. ADD ONION AND SAUTÉ FOR ABOUT 3 – 4 MINUTES, OR UNTIL ONION BEGINS TO BE TRANSLUCENT. ADD GARLIC, RED BELL PEPPER AND RED PEPPER FLAKES AND CONTINUE TO SAUTÉ FOR ANOTHER 2 – 3 MINUTES. ADD WINE AND SIMMER UNTIL WINE IS REDUCED BY HALF.
  2. WHILE VEGETABLES ARE COOKING, OPEN CANS OF TOMATOES AND TOMATOES PASTE. ADD TO POT AND STIR. ADD SALT AND BLACK PEPPER. TURN HEAT TO LOW AND COOK, STIRRING OCCASIONALLY, FOR AT LEAST AN HOUR.
  3. SERVE HOT ON COOKED SPAGHETTI. GARNISH WITH BASIL LEAVES AND CHEESE, IF USING.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Whisky BBQ Chicken

Whisky BBQ Chicken

by | Mar 6, 2014 | Recipes

Whisky BBQ Chicken

Prep time:  
Cook time:  
Total time:  
 
Serves: 4
 
Step aside traditional hamburgers and hot dogs! This good and good-for-you barbequed chicken will be sure to satisfy all members of the family.
Ingredients
  • 4 BONELESS CHICKEN BREASTS , HALVED AND POUNDED
  • 2 TABLESPOONS VEGETABLE OIL
  • ½ CUP MINCED ONION
  • 1 ½ CUPS WATER
  • ½ CUP TOMATO PASTE
  • ½ CUP WHITE VINEGAR
  • ½ CUP BROWN SUGAR
  • 2 TABLESPOONS HONEY
  • 2 TABLESPOONS WORCESTERSHIRE SAUCE
  • ¼ TEASPOON COARSELY GROUND BLACK PEPPER
  • 2 TEASPOONS WHISKEY
  • 2 TEASPOONS GARLIC POWDER
  • ¼ TEASPOON PAPRIKA
  • ½ TEASPOON ONION POWDER
  • 1 TABLESPOON DARK MOLASSES
  • ½ TABLESPOON GROUND RED CHILE PEPPER
 
Instructions
  1. HEAT 2 TABLESPOONS OF VEGETABLE OIL IN A LARGE SAUCEPAN. ADD ONIONS AND SAUTÉ UNTIL GOLDEN. STIR IN WATER, TOMATO PASTE, VINEGAR, BROWN SUGAR, HONEY, WORCESTERSHIRE SAUCE, BLACK PEPPER, WHISKEY, GARLIC POWDER, PAPRIKA, ONION POWDER, DARK MOLASSES, AND GROUND CHILE PEPPER. BRING MIXTURE TO A LOW BOIL. REDUCE HEAT AND SIMMER FOR 1 ¼ HOURS UNCOVERED, OR UNTIL SAUCE THICKENS. REMOVE SAUCE FROM HEAT AND DIVIDE IT EQUALLY.
  2. ADD CHICKEN BREASTS TO FIRST RESERVED PORTION OF SAUCE AND ALLOW TO MARINATE FOR ABOUT 1 HOUR IN THE REFRIGERATOR.
  3. REMOVE THE MARINATED CHICKEN FROM THE FRIDGE AND PLACE ON A PREHEATED GRILL. GRILL EACH BREAST FOR 5 TO 6 MINUTES ON EACH SIDE. BRUSH THE REMAINING SAUCE ONTO THE CHICKEN WHILE IT’S GRILLING, JUST BEFORE YOU SERVE THEM.
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Lentil, Barley & Tomato Stew

Lentil, Barley & Tomato Stew

by | Mar 6, 2014 | Recipes

Lentil, Barley & Tomato Stew

Prep time:  
Total time:  
 
 
For such a simple recipe, this fiber-rich meal is perfect for filling up even the heartiest of appetites. It’s packed with nutrition, loaded with flavor, and makes for a wonderfully satisfying lunch or dinner later in the week.
Ingredients
  • ½ CUP ONION, CHOPPED
  • 1 GARLIC CLOVE, MINCED
  • 2 TEASPOONS OLIVE OIL
  • ¼ CUP DRIED LENTILS, RINSED
  • ¼ CUP MEDIUM BARLEY
  • 1 CAN (14.5 OZ) DICED TOMATOES WITH MILD GREEN CHILES
  • ½ CUP YELLOW CORN
  • 1 ½ CUPS WATER
  • 1 ½ CUPS LOW SODIUM VEGETABLE BROTH
  • ¼ TEASPOON GROUND CUMIN
  • ½ TABLESPOON OREGANO
  • ¼ TEASPOON CAYENNE PEPPER
  • 1 BAY LEAF
  • 1 TABLESPOON SOY SAUCE
  • 2 LARGE CARROTS, CHOPPED
  • 2 STALKS CELERY, CHOPPED
 
Instructions
  1. IN A LARGE SAUCEPAN, SAUTÉ ONION AND GARLIC IN OIL UNTIL TENDER, BUT NOT BROWNED.
  2. ADD LENTILS AND BARLEY, AND COOK FOR 3 MINUTES LONGER, STIRRING OCCASIONALLY.
  3. STIR IN THE TOMATOES, CORN, WATER, BROTH, CUMIN, OREGANO, CAYENNE AND BAY LEAF. BRING TO A BOIL. REDUCE HEAT. COVER AND SIMMER FOR 20 MINUTES, STIRRING OCCASIONALLY. ADD SOY SAUCE, CARROTS AND CELERY, AND ALLOW TO SIMMER FOR AN ADDITIONAL 20-30 MINUTES, OR UNTIL LENTILS AND BARLEY ARE TENDER.
 
 
 
 
 
 
 
 
 
 
 
 
 


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Smoky BBQ Beans

Smoky BBQ Beans

by | Mar 6, 2014 | Recipes

Smoky BBQ Beans

Prep time:  
Cook time:  
Total time:  
 
Serves: 12
 
The combination of beans and tomato sauce makes this recipe a nutrition superstar. It’s also downright delicious. Using this method to cook your beans allows you to sleep, work, or play while they simmer.
Ingredients
  • 2 TABLESPOONS OLIVE OIL
  • 1 CUP CHOPPED ONION
  • 4 TEASPOONS MINCED GARLIC
  • 8 OZ. CAN TOMATO SAUCE
  • 1 CUP CHICKEN STOCK
  • 3 TABLESPOONS DARK BROWN SUGAR
  • 2TABLESPOONS DARK MOLASSES (OR MAPLE SYRUP BECAUSE I NEVER HAVE MOLASSES)
  • 3 TABLESPOONS APPLE CIDER VINEGAR
  • ½ TEASPOON DRY MUSTARD
  • DASH OF TABASCO (OR CAYENNE PEPPER, DEPENDING ON HOW SPICY YOU WANT THEM)
  • SALT AND PEPPER TO TASTE
  • 1 LB. DRIED PINTO BEANS, SOAKED OVERNIGHT WITH BAYLEAF
 
Instructions
  1. HEAT 2 TABLESPOONS OF OLIVE OIL IN A LARGE SAUCEPAN. ADD ONIONS AND GARLIC AND SAUTÉ UNTIL GOLDEN. ADD REMAINING INGREDIENTS, INCLUDING BEANS AND BRING TO BOIL.
  2. REDUCE HEAT AND SIMMER SEVERAL HOURS COVERED.
 
 
 
 
 
 
 
 
 
 
 
 


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