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Author: Jyl Steinback
Source: Cook Once, Eat For A Week

 Spinach-Chicken Rollups

Ingredients:

8 oz pkg nonfat cream cheese, softened
3 tbsp chopped green onion
1 1/2 c cooked chicken breast  cuts
2 tbsp nonfat sour cream
1 tsp dried dill
4 (10 inch) low-fat flour tortillas
1 1/2 c fresh spinach
nonfat ranch salad dressing or salsa (not included in nutritional information)

Directions:

Combine cream cheese, onion, chicken, sour cream and dill in medium bowl; mix until blended. Spread ¼ cup filling on each tortilla; place spinach leaves on top, leaving about ½ inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hour before serving. Slice and serve with nonfat ranch dip or salsa.

Makes 6 Servings.

Dietary Exchanges: 1 1/2 Meat, 1 1/2 Starch, 1 Vegetable 
Carb Choices: 1

Nutrients Per Serving:
120 Calories
2 g Fat
15 g Carbohydrates
11 g Protein
11 mg Cholesterol
158 mg Sodium
1 g Dietary Fiber

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Breaded Trout With Almonds

Ingredients:

1 tbsp lemon juice
lemon pepper to taste
1/4 c egg substitute
1 1/2 lbs rainbow trout fillets
1/2 c seasoned bread crumbs
2 tbsp sliced almonds

Directions:

Spray shallow baking dish with cooking spray. Combine lemon juice, lemon pepper and egg substitute in small bowl. Dip fillets in lemon mixture and roll in bread crumbs to coat. Arrange in single layer in baking dish and sprinkle with sliced almonds. Cover and refrigerate up to several hours. Preheat oven to 400 degrees. Bake fish fillets 10 minutes, until fish is opaque and flakes easily with a fork.

Makes 4 Servings.

Dietary Exchanges: 5 Very Lean Meat , 1/2 Starch, 1 Fat 
Carb Choices: 1

Nutrients Per Serving:
227 Calories
8 g Fat 
21 g Carbohydrates
39 g Protein
96 mg Cholesterol    
1 g Dietary Fiber    
158 mg Sodium