One last note, in all my recipes, included in the nutritional analysis there is the statement (excluding unknown items). This is simply the way that the program is written and I don't bother to delete it from each and every recipe. I can assure you that there is NEVER an unknown item in any recipe that I post. The program is very good at telling you that it doesn't understand and you just have to take the time to enter the ingredients properly if you want an accurate nutritional analysis. I do this but many people don't. But then I keep telling you all how anal I am! Just be assured that all ingredients are listed and understood by the MasterCook database if I have posted the recipe.
* Exported from MasterCook *
Artichoke Chicken
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1 pound chicken breasts, no skin, no bone, R-T-C -- (8 halves)
2 tablespoons butter
12 ounces marinated artichoke hearts -- (2 jars) drained
4 1/2 ounces canned mushrooms -- drained
1/2 cup chopped onion
1/3 cup flour
1 1/2 teaspoons dried rosemary
1 teaspoon salt
1/4 teaspoon pepper
2 cups chicken -- or half white wine
Cooked noodles
Chopped fresh parsley
In a skillet, brown chicken in butter. Remove chicken to an ungreased 13-in. x 9-in. x 2-in. baking dish; do not drain pan juices. Cut the artichokes into quarters. Arrange artichokes and mushrooms on top of chicken; set aside.
Saute onion in pan juices; blend in flour, rosemary, salt and pepper. Add chicken broth; cook until thickened and bubbly. Remove from the heat and spoon over chicken. Cover and bake at 350° for 50 to 60 minutes or until chicken is tender. Place noodles on a serving platter; top with chicken and sauce. Sprinkle with parsley.
Per Serving (excluding unknown items): 250 Calories; 13g Fat (49.1% calories from fat); 23g Protein; 9g Carbohydrate; 2g Dietary Fiber; 81mg Cholesterol; 561mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1 1/2 Fat.
NOTES : The nutritional values do NOT include the noodles.
* Exported from MasterCook *
Broiled Greek Fish Fillets
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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2 pounds orange roughy fillets -- or tilapia (8 fillets)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup yogurt, skim milk
2 tablespoons butter -- softened
1 tablespoon lime juice
1 small red onion -- finely chopped
1/2 cup pitted black olives -- Greek style
1 teaspoon dill weed
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/2 cup crumbled feta cheese
Sprinkle tilapia with salt and pepper. Place on a broiler pan coated with cooking spray.
In a small bowl, combine the yogurt, butter and lime juice. Stir in the onion, olives and seasonings. Spread down the middle of each fillet; sprinkle with feta cheese. Broil 3-4 in. from the heat for 6-9 minutes or until fish flakes easily with a fork.
Per Serving (excluding unknown items): 153 Calories; 7g Fat (39.8% calories from fat); 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 353mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat.
* Exported from MasterCook *
Glazed Pork Chops and Apples
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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16 ounces boneless pork top loin chops -- (4 chops)
3/4 teaspoon sage -- rubbed
1/2 teaspoon salt
1 tablespoon canola oil
1 tablespoon all-purpose flour
1/2 cup chicken broth
1 tablespoon cider vinegar
2 medium tart apples -- thinly sliced
4 teaspoons brown sugar
Sprinkle pork chops with sage and salt. In a large skillet, brown chops in oil on both sides. Transfer to an 11-in. x 7-in. x 2-in. baking dish coated with cooking spray.
Stir flour into the pan drippings until blended. Gradually stir in broth and vinegar. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat.
Arrange apples over chops; sprinkle with brown sugar. Drizzle with broth mixture. Bake, uncovered, at 350° for 20-25 minutes or until a meat thermometer reads 160°.
Per Serving (excluding unknown items): 216 Calories; 9g Fat (36.2% calories from fat); 21g Protein; 13g Carbohydrate; 1g Dietary Fiber; 51mg Cholesterol; 406mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates.
NOTES : I omit the sugar in this recipe and find it tastes just fine without it. There is enough sweetness in the apples without adding more sugar. I use Granny Smith apples which have always been my favorite apple anyway. Apples don't bother me like other fruits do.
* Exported from MasterCook *
Orange Onion Chicken
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1 pound chicken breasts, no skin, no bone, R-T-C
2 tablespoons vegetable oil
1 1/4 cups water -- divided
1/2 cup orange juice
1/4 cup chopped onion
1/4 cup chicken broth
1/4 teaspoon ground ginger -- (1/4 to 1/2)
2 tablespoon cornstarch
2 oranges -- peeled and sectioned
In a skillet, brown chicken in oil; drain. Add 1 cup water, orange juice, onion, broth and ginger. Cover and simmer until chicken juices run clear, 20-25 minutes. Remove chicken; keep warm.
Mix cornstarch with remaining water; stir into skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Add the orange sections and heat through. Serve over the chicken. Yield: 4 servings.
Per Serving (excluding unknown items): 261 Calories; 10g Fat (34.8% calories from fat); 27g Protein; 16g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 111mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat.
NOTES : Because I am still in the losing phase, I am more careful about sugar and fruit so when I made this I only ate two orange wedges and only the sauce that stuck to the chicken.