Post
 Posted By: Mama Mangia 
Sep 5  # 56 of 75
ARROZ CON POLLO
Serves 6


1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed
1 tablespoon acceptable margarine
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon acceptable vegetable oil
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 teaspoon saffron or turmeric
1/2 cup cooked green peas

Preheat oven to 350: F.
Rinse chicken and pat dry. Set aside.
In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika.
Mix well.
Remove from heat and brush on chicken breasts.
Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout.
Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft.
Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.
Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes.

Serve immediately.


Calories: 300 cal
Protein: 28 gm
Carbohydrates: 27 gm
Total Fat: 8 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 3 gm
Monounsaturated Fat: 2 gm
Cholesterol: 62 mg
Sodium: 89 mg
Potassium: 370 mg
Calcium: 36 mg
Post
 Posted By: Mama Mangia 
Sep 5  # 57 of 75
CHEESY OVEN-FRIED CHICKEN
Serves 4; 4 chicken strips per serving


Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons skim milk

Preheat oven to 400: F. Spray a shallow baking pan with vegetable oil.
Place crackers, basil and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.
Rinse chicken or turkey and pat dry. Cut into 16 strips, about 1x3-inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.

Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink.
Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400:F oven about 5 minutes, or until tender and no longer pink.


Calories: 212 cal
Protein: 27 g
Carbohydrates: 14 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 292 mg
Post
 Posted By: Mama Mangia 
Sep 5  # 58 of 75
HEALTHFUL MACARONI AND CHEESE
Serves 4; 1 cup per serving

6 cups water
1 9- or 10-ounce package frozen no-salt-added vegetables
1 7 1/4-ounce package macaroni and cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 teaspoon dried Italian seasoning (optional)
1/4 teaspoon black pepper (optional)
1/2 cup shredded low-fat cheddar cheese

In a large saucepan, bring water to a boil over high heat. Add vegetables and macaroni, reserving the cheese-sauce mix. Return to a boil. Reduce heat, cover and simmer 7 to 10 minutes, or until vegetables are tender-crisp and macaroni is tender. Drain.

Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream and reserved cheese-sauce mix from package. Heat through, about 3 to 5 minutes. If desired, stir in Italian seasoning and pepper.

Sprinkle each serving with 2 tablespoons shredded cheese.

Calories: 281 cal
Protein: 15 g
Carbohydrates: 43 g
Total Fat: 5 g
Saturated Fat: 3 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Cholesterol: 12 mg
Sodium: 337 mg
Post
 Posted By: Mama Mangia 
Sep 5  # 59 of 75
MEAT LOAF WITH ROASTED VEGETABLES
Serves 4


1/4 cup plain dry bread crumbs
1/4 cup fat-free milk
Egg substitute equivalent to 1 egg, or 1 egg
1/2 pound lean ground beef (90% lean)
1/2 pound ground skinless chicken breast
1/4 cup finely chopped green onions (2 to 3)
1/4 cup finely chopped celery
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon ground sage
1/4 teaspoon salt
1/8 teaspoon pepper
4 medium potatoes, cut into 1-inch chunks
4 medium carrots, cut into 1/2-inch slices
1 medium onion, cut into 8 wedges
Vegetable oil spray
2 tablespoons barbecue sauce

Preheat oven to 3500 F.

In a medium bowl, combine bread crumbs, milk, and egg substitute. Add beef, chicken, green onions, celery, oregano, sage, salt, and pepper. Mix well.

In a shallow baking dish or pan, pat meat mixture into a 7 W 3 W 2-inch loaf. Arrange vegetables around loaf. Spray vegetables with vegetable oil spray.

Bake, uncovered, for 1 hour stirring vegetables once. When meat is almost done and vegetables are almost tender, warm sauce.

Pat meat loaf and vegetables with a paper towel to remove any grease. Transfer meat loaf and vegetables to a serving plate. Spoon barbecue sauce over meat loaf.

Calories: 296
Protein: 30 g
Carbohydrates: 29 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 64 mg
Sodium: 387 mg
Post
 Posted By: Mama Mangia 
Sep 5  # 60 of 75
OVEN FRENCH FRIES
Serves 8


4 large potatoes
2 tablespoons peanut or safflower oil

Scrub potatoes and cut into long strips, about 1/2-inch wide. Drop into ice water, cover and chill 1 to 2 hours in refrigerator. Remove strips from water and dry thoroughly.

Place strips and oil in a deep bowl and toss until all potatoes have a light coating of oil.

Preheat oven to 475 F.

Spread fries in a single layer in a shallow baking pan. Place in oven for 30 to 35 minutes. Stir fries occasionally to brown on all sides.
Variations: Flavor fries with any salt-free seasoning such as garlic powder, lemon-pepper seasoning, sesame seeds, cumin or chili powder. Or, use your favorite freshly ground herbs.


Calories: 130
Protein: 2 g
Carbohydrates: 23 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 7 mg