Day 1 & 2: Liquids
Mocha Smoothie by Andie Jamari
Page 6 - Neighborhood Cookbook
Ingredients:
1/2 cup decaffeinated coffee
1/2 cup skim milk
2 Tablespoons vanilla or unflavored protein powder
1 Tablespoon cocoa
4 teaspoons Splenda (or sweetener of your choice)
5 ice cubes
Directions: Place all ingredients in blender container, cover and blend until smooth. Serve immediately.
Serves one. Per serving: 110 calories, 15 grams protein, 11 grams carbohydrate and a trace of fat.
Pina Colada Protein Shake by BamaGal
Page 6 Neighborhood Cookbook
Ingredients:
1 cup water
2 packets Splenda
2 scoops vanilla protein powder
8 ice cubes
1 teaspoon pineapple extract
1/2 teaspoon coconut extract
Mix all ingredients in a blender until smooth and creamy.
Recipe Note: protein count will vary depending upon the brand of protein powder used. Please consult product label for nutritional information.
Vanilla Chai Smoothie by Andie Jamari
Page 12 - Neighborhood Cookbook
Ingredients:
1 cup skim milk
1/4 teaspoon ground allspice
1/4 cup Splenda
1/3 cup unflavored or vanilla protein powder
3 teaspoons instant tea mix, unsweetened
3/4 teaspoons vanilla extract
3/4 teaspoons cinnamon
8 ice cubes
Directions:
Place all ingredients into blender container; cover and mix until smooth. Pour into glasses and serve immediately.
Serve 2. Per serving: 110 calories, 16 grams protein, 11 grams carbohydrate and no fat.
Unjury Hi-Protein Pudding by Andie Jamari
Page 47 - Neighborhood Cookbook
Ingredients:
1 (4 servings per package) package Jell-O sugar-free instant pudding, any flavor
2 cups fat free milk
2 scoops Unjury unflavored protein powder
Directions:
Measure 2 cups of cold fat free milk and add two scoops of unflavored Unjury. Shake or stir until Unjury is completely dissolved into milk. Place the sugar free pudding mix in a medium bowl and slowly whisk in milk mixture. Whisk until smooth. Cover and chill.
Serves 4. Each 1/4 cup serving has 14 grams protein.
Ham & Cheese Soup
This is a hearty and delicious soup. If you prefer use grated Cheddar or Jack cheese in place of the Velveeta. Taste before salting.
2 Tablespoons butter
1/2 cup carrots, chopped
1/4 cup onion, chopped
2 Tablespoons flour
1 teaspoon paprika
1 teaspoon dry mustard
6 cups chicken broth
12 ounces Velveeta Light, shredded
8 ounces lite firm silken tofu, diced
10 ounces deviled ham (2 cans)
1 cup sour cream, light
salt and pepper, to taste
1/4 cup Parmesan cheese
parsley, for garnish
In a large Dutch Oven over medium heat butter. Add carrots and onion and saute until soft and translucent. Stir in flour, paprika and dry mustard using a whisk. Cook for 2 minutes then slowly add the chicken broth whisking to prevent lumps. When soup is thickened add shredded Velveeta, the diced tofu and ham. Cook on a low simmer for 20 minutes stirring occasionally.
Remove from heat and stir in sour cream. Add salt and pepper to taste and serve garnished with a sprinkle of Parmesean cheese and a sprig of parsley.
Servings: 10
Low-Carb Pumpkin & Sausage Soup
A delicious autumnal soup. Use a butternut squash puree if you prefer. You probably want to hide the leftovers of this soup if you are including it in your pouch test - or your spouse and kids will gobble it up when you are not looking.
16 ounces country style sausage
1/2 cup onions, minced
1 clove garlic, minced
1 tablespoon Italian seasoning
1 cup fresh mushrooms, chopped
15 ounces pumpkin, canned
5 cups low sodium chicken broth
1/2 cup heavy cream
1/2 cup sour cream
1/2 cup water
Over medium heat brown the sausage breaking into small bits. Drain fat. Add the onion, garlic, Italian seasoning and mushrooms and saute until vegetables are cooked.
Add the canned pumpkin and the broth, stirring to mix well. Cook at a low simmer for 20-30 minutes. Remove from heat and stir in heavy cream, sour cream and water.
Servings: 8
Ham & Split Pea Soup
For spicier soup select a hot sausage. Garnish with shredded cheese and parsley. This country classic comfort food, complete with bacon and ham, is great for Days 1 and 2 of the 5 Day Pouch Test. It freezes well in 1-cup portions too. Enjoy!
Ingredients:
8 slices bacon
1/2 medium onion, chopped
1 cup carrot, chopped
1 pound split peas
16 ounces chicken stock
2 cups water
1 cup ham cubes
1 each bay leaf
ground pepper, to taste
1/4 teaspoon nutmeg
Directions:
In a large heavy dutch oven cook the bacon over moderate heat, stirring until crisp. Transfer to paper towels to drain.
Leave rendered bacon fat in pot and cook the onion and carrots until translucent and soft.
Add remaining ingredients and bring to a simmer. Simmer uncovered, stirring occasionally for two hours. Add more water if soup is too thin, it should be thick.
Discard bay leaf and serve warm topped with crumbled bacon.
Servings: 12
Notes: Per 1-cup serving: 184 calories. 13 grams protein, 4 grams fat and 25 grams carbohydrate (10 grams dietary fiber). Rich in Vitamin A and Thiamin (B1).
Serving Ideas: For creamier soup stir in some sour cream. For spicier soup season with curry powder or cayenne pepper.
Black Bean Soup:
Taken From The New Glucose Revolution page 244
Vegetarian Friendly
Beans are naturally a low-GI (Glycemic Index) food and one of nature's nutritional power packs. They are considered good sources of protein, fiber, B vitamins, iron, zinc and magnesium.
Ingredients:
1 cup dry black beans
1/2 cup diced onion
1/2 cup diced celery
1/2 cup diced carrots
1 large red pepper, roasted
1 tablespoon minced fresh garlic
2 quarts vegetable stock
1/4 teaspoon ground cumin
1/2 teaspoon salt
1 teaspoon chopped fresh oregano
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh cilantro
Directions:
In a large bowl, cover black beans with 3 1/2 cups water and soak overnight.
Rinse beans in a colander with fresh water and drain.
Lightly spray a large saucepan with olive oil. Sauté onions, carrots, celery, roasted pepper and garlic Add vegetable stock and black beans. Bring to a boil, reduce heat, and simmer for 1 hour.
When beans are tender, pour into a food processor and puree. Add cumin, salt, oregano, parsley, and cilantro.
Serves 6. Per serving: 140 calories, 13 grams protein, 27 grams carbohydrate, 5 grams dietary fiber and .5 grams of fat.
Lentil and Barley Soup
Taken From The New Glucose Revolution page 240
Both lentils and barely are low- glycemic index, and each with their distinctive flavors, contribute to make this zesty, satisfying winter soup a meal in itself. The turmeric and curry powder lend an exotic flavor.
Ingredients:
1 tablespoon oil
1 large onion, finely chopped
2 cloves garlic, crushed or 2 teaspoons minced garlic
1/2 teaspoon turmeric
2 teaspoons curry powder
1/2 teaspoon ground cumin
1 teaspoon minced hot peppers
6 cups water
1 1/2 cups prepared vegetable or chicken stock
1 cup red lentils
1/2 cup pearl barley
1 15-ounce can tomatoes, undrained and crushed
salt
freshly ground black pepper
Chopped fresh parsley or coriander for garnish
Directions:
Heat the oil in a large saucepan. Add the onion, cover and cook gently for about 10 minutes or until beginning to brown, stirring frequently.
Add the next 5 ingredients (garlic through hot peppers) ad cook, stirring, for 1 minute.
Stir in the water, stock, lentils, barley, tomatoes, and salt and pepper to taste. Bring to a boil, cover and simmer about 45 minutes or until the lentils and barley are tender.
Serve sprinkled with parsley or coriander.
Per 1 cup serving: 180 calories, 25 grams carbohydrate, 5 grams dietary fiber, 5 grams fat and 12 grams protein.
Beans and Barley Soup
Cooking Light Annual Recipes 2007, page 32
Vegetarian Friendly
This is an especially nutritious soup; barley adds another source of soluble fiber. This recipe quick-soaks the beans but you can soak the beans overnight, if you wish. Pureeing some of the beans adds extra body to the soup. For quicker preparation use 2 cups canned pinto beans, drained and rinsed, in place of the dry beans and skip the soaking step.
Ingredients:
1 cup dried pinto beans
1 tablespoon olive oil
2 cups finely chopped red onion
1 cup finely chopped fresh flat-leaf parsley
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1/2 cup chopped fresh basil
9 cups water
2 cups vegetable broth
2 bay leaves
1/3 cup uncooked pearl barley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce
2 tables grated fresh Parmesan cheese
Directions:
Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans. Wipe pan dry with a paper towel. (If using canned beans omit this step.)
Heat oil in pan over medium-high heat. Add onion, parsley, celery, carrot and basil; cook 3 minutes stirring frequently. Add beans, 9 cups water, broth and bay leaves; bring to a boil. Reduce heat and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves.
Place 3/4 cup beans and 3/4 cup cooking liquid in a blender; process until smooth (Or use an immersion blender processing to desired consistency.) Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer for 30 minutes or until barley is done. Ladle soup into individual bowls and sprinkle with cheese.
Serves 4. Per 1 1/4 cup serving: 308 calories, 14.6 grams protein, 5.4 grams fat, 52.6 grams carbohydrate, 12.5 grams dietary fiber.
Day 3: Soft Proteins
Newbie Coddled Egg for One by BamaGal
Page 17 - Neighborhood Cookbook
Ingredients:
4 cups water
1/4 teaspoon salt
1 large egg
Directions:
Bring water to full boil in saucepan over high heat. Add salt and stir. Carefully crack egg and add to water. Remove pan from heat. Cover and let sit for 6 minutes.
Contributor's note: Coddled eggs are what helped me get through the newbie stage. My tender pouch tolerated them much better than scrambled.
Serves 1. Per serving: 66 calories, 5 grams protein, 4 grams fat (1 saturated) and 1 gram carbohydrate.
Turkey Bacon and Egg oven Omelet by Galelynn Neal
Page 22 - Neighborhood Cookbook
Ingredients:
12 slices of turkey bacon
6 slices of fat free American cheese
8 eggs
1 cup 1% milk
cooking spray
Directions:
Cut cheese slices into halves, arrange in bottom of a lightly sprayed 9-inch pie pan. Beat together eggs and milk, in medium bowl. Add 6 slices of cooked chopped bacon. Pour egg mixture over cheese and bake in pre-heated 350F degree oven for 30 minutes. Remove omelet from oven and top with remaining 6 slices of cooked crumbled bacon. Cook for 10 minutes longer. Let omelet stand 5 minutes before cutting.
Contributor's note: I microwave my bacon to make it crispy. If you don't like turkey bacon regular will work, but watch out for extra fat content.
Serves 6. Per serving: 203 calories, 18 grams protein, 6 grams carbohydrate and 12 grams of fat (4 saturated).
Parmesan Tuna Patties by BamaGal
Page 29 - Neighborhood Cookbook
Ingredients:
1 (6 3/4-oz) can albacore tuna
1 tablespoon mayonnaise
1 large egg
2 tablespoons Parmesan cheese
2 tablespoons ground flaxmeal
1 dash garlic powder
1 dash onion powder
1 dash salt
Directions:
Drain tuna. Blend all ingredients in a medium size bowl and form into patties. Fry in oil (I use olive oil, but you may use cooking spray) until brown on edges. Turn. Fry until done.
Contributor's Note: These are VERY GOOD and creamy! Takes away the "fishy" flavor of the tuna. Fry up extras to refrigerate for snacks or quick lunches later.
Editor's Note: Flaxmeal, made of ground flaxseed, is rich in omega-3 fatty acids which appear to help lower the risk of heart disease. Flaxseed adds a mild nutty flavor to foods and should be included regularly in a healthy diet. Weight loss surgery patients should use ground flaxmeal rather than flaxseed for digestibility reasons.
Recipe serves four. Per serving: 284 calories, 32 grams protein, 15 grams fat (3 saturated) and 4 grams carbohydrate.
Baked Tilapia by Kim Stover
Page 98 - Neighborhood Cookbook Ingredients:
2 (4-oz) tilapia filets
1 egg white
1 teaspoon Old Bay Seasoning
2 tablespoons Italian seasoned breadcrumbs, divided
2 (1-oz) slices low fat Swiss cheese
cooking spray
Directions:
Preheat oven to 375 degrees (F). Rinse fish and pat dry. Beat the egg white with the Old Bay Seasoning. Coat the filet in the seasoned egg. Sprinkle half a tablespoon of breadcrumbs on one side of the filet. Lay the filet, crumb side down, on a baking sheet that has been lined with foil and coated with cooking spray. Place a slice of cheese on top of the filet and sprinkle the remaining half-tablespoon of breadcrumbs on top of the fish. Repeat with the other filet. Spray the tops of the fish with more coking spray, but be careful not to blast the bread crumbs all over with the gust of air! Bake for 20 minutes. This is one of my favorites!
Serves two. Per serving: 235 calories, 31 grams protein, 9 grams fat (5 saturated) 6 grams carbohydrate and a trace of dietary fiber.
Turkey Egg Salad
Serves 12 (about 1-cup each serving) 1 cup fat-free mayonnaise
1/2 cup vinaigrette
1/2 cup relish
1/2 cup celery, chopped
1/4 cup green onion, chopped
6 eggs, hard-boiled, chopped
6 cups turkey breast, boneless and skinless, chopped
Mix mayonnaise, vinaigrette, eggs, relish, celery and green onion seed in large bowl. Gently stir in turkey. COVER and refrigerate at least 1 hour before serving.
Nutritional data: 247 calories. Protein, 32 grams (54%); Fat, 9 grams (33%); Carbohydrates, 8 grams (14%).
Feta Chicken Salad
Traditional chicken salad pumped-up with the flavor of feta cheese. This is satisfyingly delicious made with freshly cooked chicken, store-bought rotisserie chicken or canned chicken. Enjoy on a bed of lettuce. 3 cups diced cooked chicken
2 large stalks celery, diced
1 red bell pepper, seeded and diced
1/2 red onion, diced
6 tablespoons mayonnaise
6 tablespoons sour cream
1 (4 ounce) package feta cheese, crumbled
2 teaspoons dried dill weed
1 pinch salt and pepper to taste
In a serving bowl, mix together the chicken, celery, and red onion. In a separate bowl, stir together the mayonnaise, sour cream, feta cheese, and dill. Pour over the chicken mixture, and stir to blend. Taste, and season
Day 4: Firm Protein
Baked Halibut with Herbs - Recipe of the Week
page 98 - Neighborhood Cookbook
Ingredients:
2 6-oz halibut steaks or fillets
1/4 cup dry white wine or low sodium chicken stock
1 lemon, zested and juiced
3 medium cloves garlic, pressed
2 tablespoons capers
2 tablespoons chopped fresh parsley
1 tablespoons chopped fresh tarragon
1 tablespoons chopped fresh chives
salt and pepper to taste Directions:
Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish.
Halibut is 40 calories per ounce and 7 grams of protein per ounce. It is rich in tryptophan, selenium, vitamin B3 (niacin), phosphorus and magnesium.
Herbed Scallops by Beth Omicioli "BuffyCT"
Page 120 - Neighborhood CookbookIngredients:
5 oz. scallops
1/2 clove minced garlic
1/2 tablespoon butter or margarine
2 tablespoons minced onion
1 scallion minced
1 teaspoon minced fresh parsley
1 tablespoon lemon juice
salt and pepper to taste
pinch dried tarragon
Directions:
Saute onion, garlic and scallion in butter. Add scallops, salt and pepper. Add herbs. Cook 5 minutes or until scallops are opaque. Do not over cook. Add lemon juice. Serve warm. Enjoy!
Serves two. Per serving: 88 calories, 12 grams protein, 3 grams fat (2 saturated) and 2 grams carbohydrate.
Mediterranean Turkey Patties by Lucinda
Page 128 - Neighborhood Cookbook
Ingredients:
2 1/4 lbs. ground turkey
1/2 cup finely minced yellow onion
3 tablespoons fresh minced cilantro
1 large clove garlic, minced
4 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon coarse salt
1 teaspoon freshly ground pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
2 tablespoons extra virgin olive oil
Combine all ingredients, except olive oil, in a large bowl until well blended (can be refrigerated in a covered container for several hours or overnight). Form the turkey mixture into 6 patties. Heat a large skillet over medium-high heat. Add the olive oil and swirl the pan to coat the bottom evenly. Add the turkey patties and saute for 4-5 minutes on each side. To serve, place a turkey patty on each of six dinner plates and top with a dollop of Greek Yogurt and Cucumber Dip, if desired.
Serves six. Per serving: 298 calories, 30 grams protein, 19 grams fat (4 saturated) and 1 gram carbohydrate.
Cajun Shrimp
This is an easy recipe. You can substitute a ready-made Cajun spice blend for the custom spice blend here. Use 2-3 tablespoons of a ready-made blend, but be aware of increased sodium content and MSGs.
Ingredients:
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoons)
1 tablespoon vegetable oil Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.
Per 5 ounce serving: 215 calories, 35 grams protein, 6 grams fat and 2 grams carbohydrate. Rich inVitamin B12, zinc and Niacin.
Salisbury Steak
We provide three ground meat options to suit your personal taste.
Ingredients:
1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.
Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.
Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Day 5: Solid Protein
Easy Lemon Chicken by Beth Omicioli "BuffyCT"
Page 114 - Neighborhood Cookbook
Ingredients:
2 chicken breasts, halved
1/2 cup white wine
cooking spray
1 whole lemon, juiced
2 tablespoons butter or margarine
2 tablespoons flour
1 teaspoon lemon pepper seasoning
lemon slices for garnish
Directions:
Spray a large skillet with cooking spray. Add chicken to pan. Add wine, lemon jice and lemon pepper and cook over medium high heat until chicken is no longer pink in the center. Remove chicken from pan and keep warm under foil. Add butter and flour to juices in pan and cook on high 2 minutes, stirring constantly. Serve chicken with sauce. Garnish with lemon slices. Enjoy!
Serves four. Per serving: 150 calories, 14 grams protein, 7 grams fat and 3 grams carbohydrate.
Italian Stuffed Chicken by Andie Jamari
Page 121 - Neighborhood Cookbook Ingredients:
1 medium chicken breast, boneless, skinless
1/4 cup Italian salad dressing, fat free
1/2 cup bread crumbs, Italian style
2 pieces mozzarella string cheese, low fat
olive oil flavored cooking spray
Directions:
Flatten chicken breast and dip into Italian salad dressing, coating thoroughly. Dredge chicken in breadcrumbs. Roll the chicken breast around one or two pieces of string cheese. Place in an ovenproof casserole dish coated with cooking spray. Drizzle olive oil over the top of the chicken. Bake in a preheated 350F degree oven for 30-40 minutes.
Contributor's Note: You can vary this recipe according to your own taste. Marinate the chicken for about an hour if you want a spicier Italian taste. Or add a slice of ham before rolling up the chicken. Add some basil pesto or red pepper spread. Or change the type of cheese. Make it your own persona creation.
A serving, 1/2 of the breast, is 416 calories, 38 grams protein, 11 grams carbohydrate and 23 grams fat.
Florentine Steak by Kaye Bailey
Page 116 - Neighborhood Cookbook I like to use T-Bone steak for this recipe but any thick-cut of beef will work nicely. Plan ahead as the marinating time is quite long. One large (16-ounce) steak serves four.
Ingredients:
1 large T-bone steak (16-ounces or larger)
8 tablespoons extra virgin olive oil
4-5 fresh rosemary sprigs
3 garlic cloves, crushed
sea salt and freshly ground black pepper
Directions:
Place the steak in a shallow dish. Mix together the olive oil, rosemary and garlic and season with salt and pepper. Pour over the steak, cover and let stand in the refrigerator to marinate for 24-48 hours turning occasionally.
Remove steak from refrigerator 30 minutes prior to cooking.
Heat grill or broiler until it is very hot. Grill the meat to taste turning to cook the steak evenly on both sides. Remove from grill and allow to rest 6-10 minutes. Drizzle steak with a little balsamic vinegar and olive oil. Slice steak crosswise in thin strips to serve.
A 3-ounce serving of beef T-bone steak has 161 calories, 22 grams protein, 7.4 grams fat and no sugar or carbohydrate.
Parmesan Baked Fish, Recipe of the Week
Ingredients:
4 each: 4-ounce fresh or frozen skinless salmon or other firm fish fillets, 3/4 to 1" thick
1/4 cup low-fat mayonnaise or salad dressing
2 tablespoons grated Parmesan cheese
1 tablespoon snipped fresh chives or sliced green onion
1 teaspoon Worcestershire sauce Directions:
Thaw fish, if frozen. In a small bowl stir together mayonnaise, Parmesan cheese, chives and Worcestershire sauce. Set aside.
Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place fish in a greased 2-quart square or rectangular baking dish. Tuck under any thin edges. Spread mayonnaise mixture evenly over fish.
Bake, uncovered, in 450-degree oven for 12 to 15 minutes or until fish flakes easily when tested with a fork.
Nutrition: 302 calories. 22 grams fat (4 grams saturated). 25 grams protein, 0 carbs.
This mayonnaise-Parmesan topping is great on baked chicken too! Bake boneless-skinless chicken pieces 25 minutes, remove from oven and spread with mayonnaise mixture, return to oven to bake 15-minutes longer. Delicious!
Ginger Chicken
This recipe will remind of your favorite Chinese takout. The marinade turns up the heat on the same 'ole chicken breast. As written the recipe calls for cooked rice but many weight loss surgery patients do not tolerate rice. We served it over baby spinach greens and it was delicious! Ingredients:
1/3 cup low-sodium soy sauce
1/4 cup orange juice
3 tablespoons finely chopped green onions
1 tablespoon grated peeled fresh ginger
1 tablespoon lemon juice
1 tablespoon honey
1 teaspoon dried basil
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1/4 teaspoon five-spice powder
4 garlic cloves, minced
1 pound skinned boned chicken breasts, cut into 1/2-inch-wide strips
2 teaspoons vegetable oil
4 cups hot cooked rice
Combine first 12 ingredients in a bowl; stir well. Cover and marinate in refrigerator 30 minutes. Drain chicken, reserving marinade.
Heat oil in a large nonstick skillet over medium heat. Add chicken; sauté 5 minutes. Add reserved marinade; cover, reduce heat, and simmer 5 minutes. Serve over rice.
Serving Size: 3 ounces chicken and 1 cup rice. Per serving: 430 calories, 33 grams protein, 4 frams fat (1 saturated), 62 grams carbohydrate and 1 gram dietary fiber.
Without rice: 190 calories. 28 grams protein, 4 grams fat (1 saturated), 10 grams carbohydrate and 1 gram dietary fiber.
Mustard Sauced Chicken
The mustard sauce adds flavor and moisture to this chicken dish. For best results with the pouch test use a minimal amount of sauce avoiding a soup-like dish.
INGREDIENTS
Chicken:
1 pound boneless skinless chicken thighs
2 tablespoons flour
salt and pepper to taste
1 tablespoon butter
1 tablespoon oil
Mustard Sauce:
2 leeks, white part only, thinly sliced
3/4 cup white wine
3 tablespoons dijon style mustard
2 tablespoons heavy cream
1 tablespoon mustard seed
DIRECTIONS:
Dust chicken with flour, salt and pepper. Saute in butter and oil over medium heat until no longer pink inside, about 6 to 7 minutes. Remove chicken to platter, keep warm.
Saute leeks lightly in pan drippings. Add remaining ingredients, simmer until sauce is reduced an slightly thickened, about 5 minutes.
Spoon sauce over chicken and serve.
Serves 4. Per serving: 251 calories, 15 grams protein, 13 grams fat, 12 grams carbohydrate. Rich in B Vitamins.
Scandinavian Chicken
Buffalo Chicken Strips
A homemade low fat dip accompanies these Buffalo-braised chicken strips. Delicious and more healthy than buffalo chicken strips served in many restaurants. Remember to go easy on the dip to get the most of your solid protein.
INGREDIENTS
Strips
1/2 pound boneless skinless breast fillets, cut into strips
1 teaspoon vegetable oil
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon hot pepper sauce
Dip
2/3 cup plain non-fat yogurt
2 tablespoons low-fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped green onions
1/4 teaspoon ground black pepper
DIRECTIONS
To make dip: In a small bowl, whisk together the yogurt, mayonnaise and bleu cheese. Stir in green onion and pepper; cover and refrigerate.
To Make Strips: Heat oil in a large skillet. Season chicken with salt and sautee over medium high heat, stirring frequently, until lightly browned and cooked through, about 7 to 10 minutes. Remove skillet from heat. Add butter and hot pepper sauce to skillet and swirl until the butter melts and the sauce coats the chicken.
Serve hot chicken with refrigerated dip mix.
Serves 4. Per serving: 115 calories, 12 grams protein, 6 grams fat and 4 grams carbohydrate.
