Saturday, August 22, 2009

Recipes to Try...

As I posted the other day, I'm working on Planning ahead for the GAG Challenge starting on September 1, 2009. Tonight I am working on my lunch plan in order to have healthy nutritious meals while at work rather than fast food. I'm planning on making these up and freezing them in individual servings for lunch..

Here is a few recipes I found in the current issue of Simple & Delicious Magazine put our by Reiman Media Corp.

Savory Onion Chicken
recipe by: Julia Anderson

1/4 cup all-purpose flour, divided
1 broiler/fryer chicken cut up (I will use boneless chicken breasts)
2 Tbsp. Olive Oil
1 Envelope Onion Soup Mix (I will see about a lower sodium version though)
1 Bottle of Beer or non-alcoholic beer

Place 2 Tbsp. flour into a large Ziploc bag. Add chicken, a few pieces at a time, shake to coat. In a large skillet, brown chicken on all sides. Remove from pan and keep warm.

Add Soup Mix and remaining flour to pan, stirring to loosen browned bits. Gradually whisk in the beer or non-alcoholic beer. Bring to a boil; cook and stir for 2 minutes or until mixture has thickened. Return chicken to skillet. Bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until chicken juices run clear.

Yield: 6 servings

1 serving equals:

231 calories
11 g fat (2g saturated fat)
73 mg cholesterol
469 mg sodium
7 g carbohydrate
trace of fiber
25 g protein

Onion-Dijon Pork Chops

4 boneless pork loin chops (5 oz. each)
1/4 tsp salt
1/4 tsp pepper
3/4 cup thinly sliced red onion
1/4 cup water
1/4 cup cider vinegar
3 Tbsp brown sugar (I will use the Splenda Brown Sugar Blend)
2 Tbsp honey Dijon mustard

Sprinkle pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook pork over medium heat for 4-6 minutes on each side or until lightly browned. Remove from Skillet and keep warm.

Add the remaining ingredients to the skillet; stir to loosen the browned bits. Bring mixture to a boil; cook and stir for 2 minutes or until mixture has thickened. Return chops to skillet. Reduce heat; cover and simmer 4-5 minutes or until a meat thermometer reads 160°

Yield: 4 servings

1 serving equals:

261 calories
9 g fat (3 g saturated)
69 mg cholesterol, 257 mg sodium
17 g carbohydrate
1 g fiber
28 g protein

Italian Roasted Vegetables
recipe by: Simple & Delicious Test Kitchen

2 medium yellow summer squash, sliced
1 medium sweet red pepper, cut into 1-inch pieces
1/4 lb fresh green beans, trimmed
1/4 cup sun-dried tomato salad dressing
1/4 tsp salt
1/4 tsp dried basil
1/8 tsp pepper

In a large bowl, combine all ingredients. Transfer to an ungreased 15-inch x 10-inch x 1 inch baking pan.

Bake, uncovered, at 425° for 15-20 minutes or until tender, stirring once. Serve immediately

Yield: 4 servings

Each Serving equals:

61 calories
3 g fat (trace saturated fat)
0 cholesterol
322 sodium
9 g carbohydrate
3 g fiber
2 g protein

Sauteed Corn with tomatoes & basil
recipe by: Patricia Nieh

1 cup fresh or frozen corn
1 Tbsp olive oil
2 cups cherry tomatoes, halved
1/4 tsp salt
1/4 tsp pepper
3 fresh basil leaves, thinly sliced

In a large skillet, saute corn in olive oil until tender-crisp. Stir in the halved cherry tomatoes, salt, and pepper; cook 1 minute longer. Remove from heat; sprinkle with basil.

Yield: 4 servings

Each serving equals:

85 calories
4 g fat (1g saturated)
0 cholesterol
161 mg sodium
12 g carbohydrate
2 g fiber
2 g protein

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