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Source: RecipeGoldmine.com


Lemon Chicken and Rice


Ingredients:


1 lb boneless, skinless chicken breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
2 tbsp butter or margarine
2 tbsp cornstarch
1 (14.5 oz) can chicken broth
2 tbsp lemon juice
1/2 tsp salt, optional
1 1/2 c uncooked instant rice
1 c frozen peas


Directions:


In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no longer pink. In a bowl combine cornstarch, broth, lemon juice and salt, if desired, until smooth. Add to skillet and bring to a boil. Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat; cover and let stand for 5 minutes.


Makes 6 servings.


Dietary Exchanges: 2 Lean Meat, 1 1/2 Starch, 1 Vegetable


Nutrients Per Serving:
235 Calories
5 g Fat
20 g Protein
27 g Carbohydrate
156 mg Sodium
43 mg Cholesterol


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Oven-Fried Chicken or Pork Chops


Ingredients:


1 1/2 c non-fat dry milk
1 tbsp paprika
2 tsp poultry seasoning
1/4 tsp pepper
4 boneless skinless chicken breast halves (1 lb) or pork chops


Directions:


Combine first four ingredients in a large re-sealable plastic bag. Add chicken or pork, one piece at a time, and shake to coat. Place in an 8-inch square baking pan that has been coated with non-stick cooking spray. Bake, uncovered, at 350 degrees for 30 minutes, or until juices run clear. Bake for 1 hour or until meat thermometer reads 160 degrees to 170 degrees.


Makes 4 servings.


Dietary Exchanges: 4 Very Lean Meat, 1 Starch


Nutrients Per Serving:
240 Calories
4 g Fat
36 g Protein
15 g Carbohydrate
204 mg Sodium
78 mg Cholesterol


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Oven Swiss Steak


Ingredients:


1 (2 lb) boneless round steak (1/2 inch thick)
1/4 tsp pepper
1 medium onion, thinly sliced
1 (4 oz) can mushroom stems and pieces, drained
1 (8 oz) can no-salt-added tomato sauce
hot cooked noodles*


*noodles not included in the nutrients per serving information (calories, carbs, etc.) below.


Directions:


Preheat oven to 325 degrees. Trim beef; cut into serving-size pieces. Place in a greased 13×9-inch baking dish. Sprinkle with pepper. Top with onion, mushrooms and tomato sauce. Cover and bake for 1 3/4 to 2 hours or until meat is tender. Serve over noodles.


Makes 8 Servings.


Dietary Exchanges: 3 Lean Meat, 1 Vegetable


Nutrients Per Serving:
209 Calories
10 g Fat
26 g Protein
4 g Carbohydrate
112 mg Sodium
68 mg Cholesterol



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Italian Chicken


Ingredients:


4 boneless skinless chicken breast halves
1 (14.5 oz) can Italian stewed tomatoes
1 (4 oz) can mushroom stems and pieces, drained
1/2 tsp dried basil
1/4 tsp garlic powder
1 tbsp cornstarch
1/3 c cold water
hot cooked spaghetti*


*spaghetti not included in the nutrients per serving information (calories, carbs, etc.) below.


Directions:


In a large skillet coated with nonstick cooking spray; cook chicken for 5 to 6 minutes on each side or until the juices run clear. Meanwhile, in a saucepan over medium heat, bring tomatoes, mushrooms, basil and garlic powder to a boil. Combine cornstarch and water; add to tomato mixture. Return to a boil; cook and stir for 2 minutes. Serve chicken over spaghetti, top with tomato sauce.


Makes 4 Servings.


Dietary Exchanges: 3 Very Lean Meat, 2 Vegetables


Nutrients Per Serving:
177 Calories
3 g Fat
28 g Protein
7 g Carbohydrate
178 mg Sodium
73 mg Cholesterol