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Source: Pillsbury Fast & Healthy – Hearty, Tasty, EASY! January 2005 Issue

Honey-Mustard Chicken and Carrots

Ingredients:

2 tsp butter or margarine
4 boneless, skinless chicken breast halves
1/2 c apple juice
2 c ready-to-eat baby-cut carrots
2 tbsp sweet honey mustard
3 tbsp coarsely chopped honey-roasted peanuts

Directions:

In 10-inch nonstick skillet, melt butter over medium-high heat. Add chicken; cook 5 to 8 minutes, turning once, until chicken is browned on both sides. Add apple juice. Reduce heat to medium; cover and cook 5 minutes. Add carrots; cover and cook 5 to 10 minutes or until chicken is fork-tender, its juices run clear and carrots are crisp-tender. With slotted spoon, remove chicken and carrots from skillet; place on serving platter and cover to keep warm. Stir mustard into liquid in skillet. Spoon mustard sauce over chicken and carrots; sprinkle with peanuts.

Makes 4 Servings.

Dietary Exchanges:
1 Vegetable, 4 Very Lean Meat, 1 Fat, 1 Other Carbohydrate
Carbohydrate Choices: 1

Nutrients Per Serving:
260 Calories
9 g Total Fat
3 g Saturated Fat
29 g Protein
17 g Carbohydrate
2 g Dietary Fiber
12 g Sugar
80 mg Cholesterol
170 mg Sodium

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Pepper-Rubbed Steaks with Caramelized Onions

Ingredients:

1 large sweet onion (Maui, Texas Sweet or Walla Walla), thinly sliced, separated into rings
1 tbsp sugar
2 tbsp water
1 tbsp balsamic vinegar
1/2 to 1 tsp seasoned pepper blend
4 boneless beef strip steaks, 1/2 to 3/4-inch thick (4 oz each), trimmed of fat

Directions:

Heat 12-inch nonstick skillet over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, just until it begins to brown. Stir in sugar and water. Reduce heat to medium-low; cover and cook 6 to 8 minutes, stirring frequently, until onion is tender and golden. Remove from heat; stir in vinegar. Meanwhile, heat closed contact grill for 5 minutes. Rub pepper blend on both sides of each steak. When grill is heated, place steaks on bottom grill surface. Close grill; cook 3 to 5 minutes or until desired doneness. Serve steaks with onions.

Makes 4 Servings.

Dietary Exchanges:
3 Very Lean Meat, 1/2 Fat, 1/2 Other Carbohydrate
Carbohydrate Choices: 1/2

Nutrients Per Serving:
150 Calories
4 g Total Fat
1 g Saturated Fat
23 g Protein
7 g Carbohydrate
0g Dietary Fiber
5 g Sugar
60 mg Cholesterol
45 mg Sodium

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Lemon-Garlic Roasted Pork and Vegetables

Ingredients:

Pork:
2 to 3 pork tenderloins (about 1 1/2 lb)
1 clove garlic, minced
1 tsp lemon-pepper seasoning

Vegetables:
1 bag (19 oz) Green Giant® frozen roasted potatoes with garlic & herbs, thawed
3 c Green Giant Select® frozen broccoli, carrots and cauliflower (from 1-lb bag), thawed
2 tsp lemon juice

Directions:

Heat oven to 450 degrees. Spray 13 x 9-inch pan with cooking spray. Place pork tenderloins in pan. In small bowl, mix garlic and lemon-pepper seasoning; rub over pork. In ungreased 2-quart casserole, mix all vegetable ingredients except lemon juice; cover. Bake pork and vegetables 30 to 40 minutes or until pork has slight blush or pink in center, meat thermometer inserted in center of pork reads 160 degrees and vegetables are tender. (If vegetables are tender before pork is done, remove casserole from oven.) Stir lemon juice into vegetables before serving.

Makes 6 Servings.

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

Nutrients Per Serving:
250 Calories
9 g Total Fat
2 g Saturated Fat
26 g Protein
14 g Carbohydrate
2 g Dietary Fiber
1 g Sugar
70 mg Cholesterol
320 mg Sodium