Tuesday, March 1, 2011

BBQ Chicken Sandwich

Ingredients

* 1/2 cup shredded cooked chicken
* 1/4 cup shredded carrots
* 2 tablespoons barbecue sauce
* 2 teaspoons light ranch dressing
* 1 small whole-wheat sandwich bun
* 1 leaf romaine lettuce

Preparation

1. Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Nutrition

Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 37 g carbohydrates; 26 g protein; 4 g fiber; 729 mg sodium; 456 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Selenium (56% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit
Pizza Roll-Up Bento Lunch

Ingredients

* 1 8-inch whole-wheat flour tortilla
* 2 tablespoons prepared pizza sauce
* 12 leaves baby spinach
* 3 tablespoons shredded part-skim mozzarella
* 1/2 cup cucumber spears
* 1/2 cup cauliflower florets
* 2 tablespoons low-fat creamy dressing, such as ranch
* 1 cup small watermelon pieces
* 6 chocolate wafer cookies
Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate the pizza roll-up for up to 1 day.

Nutrition

Per serving: 419 calories; 11 g fat (2 g sat, 1 g mono); 14 mg cholesterol; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Calcium (21% dv), Iron (15% dv).

4 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat
Breakfast Mini Pizzas

Ingredients

* 1 large egg, beaten
* 2 tablespoons prepared marinara sauce
* 1 whole-wheat English muffin, split and toasted
* 2 tablespoons shredded Italian cheese blend
* 2 slices pepperoni (optional)

1. Preheat oven or toaster oven broiler.
2. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using). Broil until the cheese is melted, 1 to 3 minutes.

Nutrition

Per serving: 265 calories; 10 g fat (4 g sat, 3 g mono); 223 mg cholesterol; 30 g carbohydrates; 4 g added sugars; 16 g protein; 5 g fiber; 598 mg sodium; 308 mg potassium.

Nutrition Bonus: Calcium (28% daily value), Iron (16% dv), Magnesium (15% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 high fat meat
Tortellini Primavera

Ingredients

* 1 14-ounce can vegetable broth or reduced-sodium chicken broth
* 2 tablespoons all-purpose flour
* 1 tablespoon extra-virgin olive oil
* 3 cloves garlic, sliced
* 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
* 1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
* 1/8 teaspoon salt
* 4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
* 1 16-ounce package frozen cheese tortellini

Preparation

1. Put a large pot of water on to boil.
2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.
3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition

Per serving: 424 calories; 15 g fat (8 g sat, 4 g mono); 68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium.

Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat, 2 fat
Rolled Stuffed Turkey Breast & Creamy Basil Sauce

* 12 plum tomatoes
* 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
* Salt & freshly ground pepper, to taste
* 2/3 cup fresh breadcrumbs, (see Tip)
* 2/3 cup chopped fresh parsley
* 2 cloves garlic, finely chopped
* 2 teaspoons chopped fresh thyme, divided
* 1 5-pound whole bone-in turkey breast
* 2 ounces prosciutto, very thinly sliced

Creamy Basil Sauce

* 16 ounces reduced-fat sour cream
* 1/2 cup fresh basil leaves
* 1/2 cup fresh parsley leaves
* 1 clove garlic, chopped
* 2 teaspoons lemon juice
* Salt & freshly ground pepper, to taste

1. To make rolled stuffed turkey breast: Preheat oven to 375°F. Lightly oil a baking sheet or coat it with cooking spray.
2. Slice off stem ends from tomatoes, quarter them lengthwise and arrange on the prepared baking sheet, skin-side down. Drizzle with 1 tablespoon olive oil. Season with salt and pepper. Roast until the tomato skins are wrinkled and browned, 50 to 60 minutes. Set aside to cool.
3. Meanwhile, spread breadcrumbs on a second baking sheet and bake until well toasted, about 5 minutes. Cool briefly, then transfer to a small bowl. Stir in parsley, garlic and 1 1/2 teaspoons of the thyme; set aside.
4. Remove skin from turkey breast and discard. Set the breast on a cutting board, skinned-side-down. Insert a sharp knife, preferably a boning knife, between the breast muscle and the rib cage of one side of the turkey breast; carefully cut the breast meat away from the ribs. Leave the meat attached at the breast bone. Repeat on the other side. Finally, use the knife to carefully release the whole breast from the breastbone, without separating the breast halves. Trim fat and remove large white tendons from tenderloins. Place the breast, skinned-side down, on the cutting board. Fold open the tenderloin flaps so the piece is somewhat rectangular. Cover the turkey breast with plastic wrap. With a meat pounder, rolling pin or heavy pan, pound the meat to an even thickness of about 1/2 inch. Discard plastic wrap and season the turkey with salt and pepper.
5. Place two 14-inch sheets of plastic wrap overlapping on a work surface; set the flattened turkey breast on top with a long side toward you. Sprinkle the meat evenly with half of the reserved breadcrumb mixture, leaving a 1-inch border. Arrange prosciutto over top. Cover with the roasted tomatoes, smearing them slightly with a spatula to form an even layer. Top with the remaining crumb mixture.
6. To keep the stuffing from falling out during roasting, fold over the two short sides by 1 inch. Starting at the side closest to you, roll the meat as you would a jelly roll, using the plastic wrap to assist and lift in the rolling. Tie butcher’s twine firmly around the length of the roll, then secure with crosswise ties at 1-inch intervals. Season all over with salt and pepper.
7. Heat the remaining 1 teaspoon olive oil in a large roasting pan over high heat. Brown the roll well on all sides, 5 to 7 minutes. Slip a rack under the browned roll. Sprinkle with remaining 1/2 teaspoon thyme. Tent with foil.
8. Bake until a meat thermometer inserted into the center registers 160°F, 60 to 70 minutes. Transfer the roll to a platter and let cool. Cover and refrigerate until firm, at least 4 hours.
9. To make sauce: Combine sour cream, basil, parsley, garlic and lemon juice in a food processor or blender; process until the sauce is a vibrant green. Transfer to a bowl and season with salt and pepper. 10. To serve: Remove the string from the turkey roll and carve into 1/4-inch-thick slices. Arrange on a platter and serve with the Creamy Basil Sauce.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate the turkey roll (Steps 1-8) for up to 2 days. Let stand at room temperature for 30 minutes before serving. Cover and refrigerate the sauce (Step 9) for up to 2 days.

* Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.

Nutrition

Per serving: 270 calories; 8 g fat (4 g sat, 3 g mono); 111 mg cholesterol; 8 g carbohydrates; 40 g protein; 1 g fiber; 304 mg sodium; 685 mg potassium.

Nutrition Bonus: Vitamin A (25% daily value), Vitamin C (29% dv), Potassium (20% dv), Iron (15% dv), Selenium (55% dv), Zinc (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat, 1 fat
Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients

* 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
* 1 teaspoon kosher salt, divided
* 1/4 cup plus 1 tablespoon all-purpose flour, divided
* 3 teaspoons extra-virgin olive oil, divided
* 2 large shallots, finely chopped
* 1/2 cup dry white wine
* 1 14-ounce can reduced-sodium chicken broth
* 1/3 cup reduced-fat sour cream
* 1 tablespoon Dijon mustard
* 1/2 cup chopped chives, (about 1 bunch)


1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat
Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients

* 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
* 1 teaspoon kosher salt, divided
* 1/4 cup plus 1 tablespoon all-purpose flour, divided
* 3 teaspoons extra-virgin olive oil, divided
* 2 large shallots, finely chopped
* 1/2 cup dry white wine
* 1 14-ounce can reduced-sodium chicken broth
* 1/3 cup reduced-fat sour cream
* 1 tablespoon Dijon mustard
* 1/2 cup chopped chives, (about 1 bunch)


1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat