* Exported from MasterCook *
Chicken and Spinach Bake
Recipe By :
Serving Size : 4 Preparation Time :0:00
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Amount Measure Ingredient -- Preparation Method
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8 ounces fresh spinach -- chopped
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup low sodium chicken broth
12 ounces chicken breasts, no skin, no bone
1/2 teaspoon cajun seasoning
1 large tomato -- diced
4 green onions -- with greens, sliced
Heat oven to 350°. Lightly grease a 9x13-inch baking dish or spray with cooking spray. Put spinach in the baking dish, sprinkle with salt and pepper. Add chicken broth. Sprinkle chicken with seasoning blend, salt, and pepper; arrange over the spinach. Sprinkle with the diced tomato and green onion. Cover the baking dish with foil. Bake for 25 minutes. Uncover and bake for 10 to 15 minutes longer, or until chicken is cooked through.
Per Serving (excluding unknown items): 129 Calories; 3g Fat (17.6% calories from fat); 22g Protein; 5g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 288mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.
This is a great recipe for a quick and easy dinner that goes down well.
* Exported from MasterCook *
Chicken with Tarragon Vinegar Sauce
Recipe By :
Serving Size : 2 Preparation Time :0:00
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Amount Measure Ingredient -- Preparation Method
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1 tablespoon butter
6 ounces chicken breasts, no skin, no bone, R-T-C
3 shallots -- chopped
1/2 cup tarragon vinegar
1 cup low sodium chicken broth
1 1/2 tablespoons fresh tarragon -- chopped
Melt butter in heavy medium skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add to skillet and cook until golden, about 4 minutes per side. Transfer chicken to plate. Add shallots to skillet and sauté 30 seconds. Add vinegar; boil until reduced to glaze, about 2 minutes. Stir in broth. Return chicken, to skillet. Reduce heat to medium-low, cover and simmer until cooked through, about 12 minutes. Using tongs, transfer chicken to 2 plates. Add tarragon to liquid in skillet. Increase heat to medium-high; boil uncovered until liquid is slightly reduced, about 2 minutes. Spoon sauce over chicken.
Per Serving (excluding unknown items): 196 Calories; 8g Fat (35.9% calories from fat); 25g Protein; 7g Carbohydrate; 0g Dietary Fiber; 67mg Cholesterol; 365mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Tarragon is a great herb to try if you haven't used it. Why not make your own tarragon vinegar? When you purchase fresh tarragon, set aside the amount you will need for the recipe and put the rest in a bottle of rice wine vinegar. It is a very mild vinegar that you can find in the Asian section of any supermarket and is inexpensive. Put the bottle in the refrigerator for a couple of days for the flavor to infuse the vinegar and you will have your own 'designer' vinegar without the extreme expense! You will just have to put off making this recipe for a couple of days so store the tarragon to be used in the recipe in a damp paper towel in an open plastic bag in your fridge.
* Exported from MasterCook *
Mahi-Mahi with Blood Orange Sauce
Recipe By :
Serving Size : 2 Preparation Time :0:00
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Amount Measure Ingredient -- Preparation Method
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1 orange -- preferably a blood orange, but any will work
1/2 cup avocado cubes
1/3 cup red onion -- chopped
2 teaspoons jalapeno chile pepper -- red if possible, minced
2 teaspoons fresh lime juice
2 teaspoons olive oil
6 ounces fish fillets -- mahi-mahi
Using small sharp knife, cut the peel and white pith from orange. Working over small bowl, cut between membranes to release segments. Add avocado, onion, jalapeño, and lime juice to oranges in bowl; stir gently to blend. Season salsa to taste with salt.
Heat oil in heavy medium skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to skillet and sauté until brown and cooked through, about 5 minutes per side.
Place 1 fillet on each of 2 plates. Spoon salsa atop fish and serve.
Per Serving (excluding unknown items): 212 Calories; 11g Fat (44.8% calories from fat); 17g Protein; 13g Carbohydrate; 3g Dietary Fiber; 37mg Cholesterol; 51mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 Fat.
While the fat content is high in this recipe, remember that avocados are high in fat but it is fat that is good for you and I haven't heard anyone say that avocados bother their pouch. This tastes like a truly upscale recipe that is so simple to prepare!
* Exported from MasterCook *
Raspberry-Marinated Salmon Fillet
Recipe By :
Serving Size : 2 Preparation Time :0:00
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Amount Measure Ingredient -- Preparation Method
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3 tablespoons Kraft Light Raspberry Vinaigrette
8 ounces salmon fillets -- 4 oz each
POUR dressing over salmon in resealable plastic bag; seal bag. Refrigerate 30 min. to marinate.
PREHEAT broiler. Remove salmon from marinade; discard bag and marinade.
BROIL salmon, 2 to 4 inches from heat, 10 to 12 min. or until salmon flakes easily with fork.
Per Serving (excluding unknown items): 133 Calories; 4g Fat (28.3% calories from fat); 23g Protein; trace Carbohydrate; 0g Dietary Fiber; 59mg Cholesterol; 76mg Sodium. Exchanges: 3 Lean Meat.
Talk about easy! How simple is a two ingredient incredibly delicious main dish? The salmon and the raspberry vinaigrette work beautifully together. You could garnish with fresh raspberries when in season.