Hi!
Here are just three recipes that I like because they are yummy and really no fuss to prepare and actually great time savers.
Today, trying to eat healthy and to stay healthy does not mean anymore having to deprive ourselves of everything we like....
Here is a link to the site:
www.prevention.comIt has tons of great information, tips, etc... and all very compatible with today's life.
One-Skillet Chicken ¼ c all-purpose flour
¼ tsp salt ¼ tsp black pepper
1 lb boneless, skinless chicken breast
cutlets (about ¼" thick)
4 tsp olive oil 1 can (14.5 oz) diced tomatoes primavera (with zucchini, bell peppers, and carrots)
1. In shallow bowl, combine flour, salt, and pepper. Coat chicken with seasoned flour and tap off excess.
2. In large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Brown half of the cutlets 3 minutes per side or until no longer pink and juices run clear. Remove to large plate and cover with foil. Repeat with remaining oil and cutlets.
3. Add tomatoes (with juice) to skillet and simmer about 2 minutes.
4. Divide cutlets equally among 4 plates and spoon an equal portion of sauce over top. Serve with orzo.
Makes 4 Servings
Per Serving (without Orzo): 244 cal, 28 g pro, 17 g carb, 6 g fat, 1 g sat fat, 66 mg chol, 2 g fiber, 693 mg sodium
Prep Time: 8 minutes
Cooking Time: 14 minutes
Easy Chicken Stir-Fry 2 tsp reduced-sodium soy sauce
1 tsp honey 2 tsp sesame oil
1 lg bunch asparagus (about 1¾ lb), trimmed and cut on diagonal into 1" pieces
1 clove garlic, minced, or 1 tsp bottled minced garlic
2½ c sliced cooked chicken breast
1 tsp sesame seeds (optional)
Combine soy sauce and honey in small bowl. Set aside. Heat oil in large skillet or wok over medium-high heat. Add asparagus and garlic. Cook 4 minutes, stirring frequently. Toss in chicken and soy sauce-honey mixture. Heat thoroughly, remove from pan with tongs, and serve with steamed brown rice or whole wheat couscous. Sprinkle with sesame seeds, if desired.
Makes 4 Servings
Per Serving (Stir-fry Only): 180 cal, 8 g pro, 7 g carb, 5 g fat, 1 g sat fat, 65 mg chol, 2 g fiber, 160 mg sodium
Prep Time: 5 minutes
Cooking Time: 5 minutes
Mini Chocolate Lava Cakes 4 oz bittersweet baking chocolate, chopped
1/2 c + 2 Tbsp butter or margarine 3 eggs
3 egg yolks
1/2 c confectioners' sugar 1/2 c Splenda
1/3 c all-purpose flour
1/2 c fresh raspberries
1. Preheat oven to 450 degrees F. Coat 9 cups of 12-cup muffin pan with cooking spray. Melt chocolate and butter in 2-quart saucepan over low heat, stirring frequently. Cool slightly.
2. Beat eggs and egg yolks in large bowl with wire whisk or hand beater until well blended. Beat in sugar and Splenda. Beat in chocolate mixture and flour. Divide batter evenly among muffin cups.
3. Bake 9 to 11 minutes or until sides are set and cakes feel soft when touched in center. Run small knife or metal spatula along sides of cakes to loosen. Immediately turn upside down on serving platter. Top each cake with a few raspberries. Serve warm.
Makes 9 Small Cakes
Per Cake: 280 cal, 5 g protein, 23 g carb, 21 g fat, 10 g sat fat, 170 mg chol, 1 g fiber, 115 mg sodium
Diet Exchanges: 0 fruit, 0 vegetable, 0 milk, 3 1/2 fat, 1 1/2 bread, 1/2 protein
I hope you enjoy it
