1. Oven-Fried Chicken
Makes: 4 servings
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INGREDIENTS
- 1/2 cup nonfat buttermilk, (see Tip)
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon hot sauce
- 2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
- 1/2 cup whole-wheat flour
- 2 tablespoons sesame seeds
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon baking powder
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- Olive oil cooking spray
PREPARATION
- Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
- Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
- Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
- Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
TIPS & NOTES
- Make Ahead Tip: Marinate the chicken for up to 8 hours.
- Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
NUTRITION
Per serving: 224 calories; 7 g fat ( 2 g sat , 2 g mono ); 130 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 34 g protein; 1 g fiber; 237 mg sodium; 400 mg potassium.
Nutrition Bonus: Zinc (24% daily value)
Carbohydrate Servings: 0
Exchanges: 5 lean meat
2. Raspberry-Chocolate Chip Frozen Yogurt
Makes: 8 servings, 1/2 cup each (1 quart)
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INGREDIENTS
- 3 cups fresh or frozen (not thawed) raspberries
- 2 cups low-fat plain yogurt
- 1/3 cup sugar
- 1 1/2 teaspoons vanilla extract
- 1/2 cup chocolate chips, preferably mini
PREPARATION
- Place raspberries, yogurt, sugar and vanilla in a food processor and process until smooth.
- Transfer the mixture to an ice cream maker. Freeze according to manufacturer’s directions, or until desired consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve. No Ice Cream Maker? Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve.
TIPS & NOTES
- Make Ahead Tip: Store in an airtight container in the freezer for up to 1 week. Let stand at room temperature for about 30 minutes before serving.
NUTRITION
Per serving: 147 calories; 4 g fat ( 2 g sat , 1 g mono ); 4 mg cholesterol; 25 g carbohydrates; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.
Nutrition Bonus: Vitamin C (20% daily value), Calcium (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 reduced fat milk, 1 other carbohydrate
3. Mini Greek Pizza Muffins
Makes: 2 dozen mini muffins
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INGREDIENTS
- 2 tablespoons extra-virgin olive oil
- 2/3 cup finely chopped onion
- 2/3 cup finely chopped red bell pepper
- 1/3 cup whole-wheat pastry flour
- 1/3 cup all-purpose flour
- 2 teaspoons baking powder
- 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
- 1 teaspoon sugar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/3 cup low-fat milk
- 1/3 cup crumbled feta cheese
- 1 large egg, well beaten
- 2 tablespoons tomato paste
- 2 tablespoons chopped kalamata olives
PREPARATION
- Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
- Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.
- Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.
- Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
- Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.
TIPS & NOTES
- Make Ahead Tip: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. | Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.
NUTRITION
Per muffin: 39 calories; 2 g fat ( 1 g sat , 1 g mono ); 11 mg cholesterol; 4 g carbohydrates; 1 g protein; 0 fiber; 106 mg sodium; 36 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 1 fat
Nutrition Note: (for 2 muffins)
4. Gingersnap-Banana Frozen Yogurt
Makes: 4 servings
Active Time:
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INGREDIENTS
- 2 cups vanilla frozen yogurt, softened
- 6 gingersnap cookies, chopped
- 2 bananas, sliced
- 1/4 cup chopped toasted pecans
PREPARATION
- Layer equal portions of frozen yogurt, chopped gingersnaps, bananas and pecans into 4 small dessert cups or glasses. Freeze until the yogurt is firm, at least 10 minutes.
NUTRITION
Per serving: 287 calories; 12 g fat ( 4 g sat , 4 g mono ); 15 mg cholesterol; 42 g carbohydrates; 5 g protein;2 g fiber; 81 mg sodium; 249 mg potassium.
Carbohydrate Servings: 3
Exchanges: 2 carbohydrates (other), 1 fruit, 2 fat
5. Parmesan-Crusted Chicken Tenders
Makes: 4 servings
Active Time:
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INGREDIENTS
- Canola or olive oil cooking spray
- 1/4 cup all-purpose flour
- 2 large eggs
- 1/2 cup finely shredded Parmesan cheese
- 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
- 1 pound chicken tenders
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 cup marinara sauce, heated
PREPARATION
- Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
- Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
- Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.
TIPS & NOTES
- Note: We like Ian’s brand of coarse dry whole-wheat “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
NUTRITION
Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 3 lean meat
6. Strawberry & Cream Cheese Sandwhich
Makes: 1 serving
Active Time:
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INGREDIENTS
- 1 tablespoon reduced-fat cream cheese, (Neufchâtel)
- 1/4 teaspoon honey
- 1/8 teaspoon freshly grated orange zest
- 2 slices very thin whole-wheat sandwich bread
- 2 medium strawberries, sliced
PREPARATION
- Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other.
NUTRITION
Per serving: 128 calories; 4 g fat ( 2 g sat , 1 g mono ); 8 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 4 g protein; 3 g fiber; 191 mg sodium; 63 mg potassium.
Nutrition Bonus: Vitamin C (25% daily value).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 fat
7. Basil, Shrimp & Zucchini Pasta
Makes: 4 servings, about 1 1/4 cups each
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INGREDIENTS
- 1/2 cup chopped fresh basil leaves, divided
- 1 8-ounce can tomato sauce
- 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper, or more to taste
- Pinch of cayenne pepper, or to taste
- 1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)
- 2 cups orecchiette or other small pasta, preferably whole-wheat
- 2 medium zucchini or summer squash or 1 of each
PREPARATION
- Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.
- Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.
- Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.
TIPS & NOTES
- Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
NUTRITION
Per serving: 315 calories; 8 g fat ( 1 g sat , 5 g mono ); 143 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 24 g protein; 7 g fiber; 622 mg sodium; 687 mg potassium.
Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat
8. Baked Coconut Shrimp With Tangelo Salsa
INGREDIENTS
- 2 cups chopped peeled tangelos, such as Minneola, or tangerines
- 2/3 cup chopped red bell pepper
- 1/4 cup chopped fresh cilantro
- 1 scallion, chopped
- 2 teaspoons minced fresh jalapeño pepper, or more to taste
- 1 teaspoon kosher salt, divided
- 2 large eggs
- 1/3 cup all-purpose flour
- 1 1/2 teaspoons paprika
- 1/2 teaspoon garlic powder
- 1 1/4 cups unsweetened shredded coconut
- 1 pound raw shrimp (21-25 per pound; see Tip)
PREPARATION
- Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
- Combine tangelos (or tangerines), bell pepper, cilantro, scallion, jalapeño and 1/4 teaspoon salt in a food processor or blender. Pulse to form a chunky salsa. Set aside.
- Beat eggs in a small dish. Whisk flour, paprika and garlic powder in another small dish. Combine coconut and the remaining 3/4 teaspoon salt in a third dish.
- Peel shrimp, leaving the tails on. Butterfly the shrimp by cutting halfway through the back, stopping at the tail, so they will stand tail up. Dredge the shrimp in the flour mixture. Dip in the egg and then coat with coconut, leaving the tail uncoated. Stand the shrimp tail-up on the prepared baking sheet. Discard any unused dipping mixtures.
- Bake the shrimp until cooked through and the coating is starting to brown, 10 to 12 minutes. Serve the shrimp with the salsa.
TIPS & NOTES
- Tip: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
NUTRITION
Per serving: 203 calories; 10 g fat ( 7 g sat , 1 g mono ); 157 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 14 g protein; 4 g fiber; 329 mg sodium; 324 mg potassium.
Nutrition Bonus: Vitamin C (64% daily value), Vitamin A (27% dv)
Carbohydrate Servings: 1
Exchanges: 1/2 fruit, 1 1/2 lean meat, 1/2 medium-fat meat, 1 1/2 fat
9. Mango Lassi Smoothie
Makes: 2 servings, 3/4 cup each
Active Time:
Total Time:
INGREDIENTS
- 1 cup chopped peeled mango
- 1/3 cup peach sorbet
- 1/2 cup nonfat vanilla yogurt
- 1/4 cup orange juice
- 1/8 teaspoon orange-flower water, (optional, see Ingredient Note)
PREPARATION
- Place ingredients in the order listed in a blender. Pulse twice to chop mango, stir well, then blend until smooth. Serve immediately.
TIPS & NOTES
- Ingredient Note: Orange-flower water is a perfumy distillation of bitter-orange blossoms. Look for it at gourmet markets.
NUTRITION
Per serving: 170 calories; 0 g fat ( 0 g sat , 0 g mono ); 1 mg cholesterol; 39 g carbohydrates; 4 g protein; 2 g fiber; 44 mg sodium; 330 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 fruit
10. Creamsicle Breakfast Smoothie
Makes: 2 servings, 1 3/4 cups each
Active Time:
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INGREDIENTS
- 1 cup cold pure coconut water, without added sugar or flavor (see Tip)
- 1 cup nonfat vanilla Greek yogurt
- 1 cup frozen or fresh mango chunks
- 3 tablespoons frozen orange juice concentrate
- 2 cups ice
PREPARATION
- Blend coconut water, yogurt, mango, orange juice concentrate and ice in a blender until smooth.
TIPS & NOTES
- Tip: Look for pure coconut water without added sugar in the refrigerated section near other flavored waters or near shelf-stable waters and natural fruit juices.
NUTRITION
Per serving: 189 calories; 1 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 34 g carbohydrates; 5 g added sugars; 13 g protein; 3 g fiber; 173 mg sodium; 604 mg potassium.
Nutrition Bonus: Vitamin C (110% daily value), Folate (20% dv), Calcium, Potassium & Vitamin A (18% dv)
Carbohydrate Servings: 2
Exchanges: 2 fruit, 1 nonfat milk
11. Mediterranean Turkey Sliders
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