by: Brenda J. Ponichtera, RD
author of Quick & Healthy Recipes and Ideas and Quick & Healthy Volume II
ZUCCHINI GARDEN CASSEROLE*
The addition of Italian dressing adds a zing to this dish. This also makes a great meatless dinner.
1 large zucchini, sliced
2 large tomatoes, chopped
1/2 red bell pepper, chopped
1/2 green bell pepper, chopped
1/4 cup nonfat Italian dressing
1 cup quick-cooking brown rice, uncooked
1 Tbl. grated Parmesan cheese (optional)
Spray a 2-quart covered casserole, or microwave-safe dish, with non-stick cooking spray. Add vegetables and dressing. In the microwave, cook on high for 10 minutes, stirring after every 3 minutes. Meanwhile, cook rice according to package directions, omitting butter and salt. Serve the vegetables with rice, spooning the juices over the rice. Sprinkle with Parmesan cheese (optional).
Yield: 4 cups of vegetables and 2 cups of rice (4 servings)
One serving: 1 cup of vegetables and 1/2 cup rice
Per serving: 149 calories, 30 grams carbohydrate, 4 grams protein, 1 gram fat
Exchanges: 1 starch, 2 vegetable
Serve this in a tortilla or with French bread. It is also good served with rice.
1 lb. boneless, skinless chicken breasts
1 tsp. cumin
3/4 cup salsa, thick and chunky
1/2 tsp. chopped garlic
1 onion, sliced
1 green pepper, sliced
Cut chicken into 1-inch strips. Sprinkle with cumin. Spray skillet with non-stick coating and stir-fry chicken until tender and no longer pink. Add salsa, garlic, onion, and green pepper. Cover and simmer for 10 minutes or until vegetables are tender.
Yield: 4 servings
One serving: 1/4 recipe
Per serving: 190 calories, 10 grams carbohydrate, 30 grams protein, 4 grams fat
Exchanges: 4 very lean meat, 1 vegetable
MANDARIN YOGURT DELIGHT*
The orange color makes this an attractive dessert. Serve in sherbet dishes with a dollop of light whipped topping. This also works well as a fruit salad.
1 pkg. (0.3 oz.) sugar-free orange-flavored gelatin
3/4 cup boiling water
8 oz. nonfat vanilla yogurt (sweetened with artificial sweetener)
1 can (11 oz.) mandarin oranges, drained
Dissolve gelatin in boiling water. Add yogurt and stir until smooth. Chill until the consistency of egg whites, about 20 minutes. Add drained fruit. Spoon into sherbet dishes and refrigerate until set.
Yield: 2 1/2 cups (5 servings)
One serving: 1/2 cup
Per serving: 40 calories, 7 grams carbohydrate, 3 grams protein, 0 grams fat
Exchanges: 1/2 fruit
*Recipes from Quick & Healthy Volume II
**Recipes from Quick & Healthy Recipes and Ideas
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