Roasted Chicken Breasts with Lemon and Mustard

Roasted Chicken Breasts with Lemon and Mustard

 

From Lose Weight the Smart Low-Carb Way: 200 High-Flavor Recipes and a 7-Step Plan to Stay Slim Forever, pg. 169

 

Ingredients

4 tsp. Dijon mustard

1 TBS + 1 tsp. lemon juice

1 large egg

1/2 tsp. Worcestershire sauce

2 tsp. olive oil

1/4 tsp. salt

1/4 tsp. ground black pepper

8 TBS cornmeal

4 boneless, skinless chicken breast halves (6 ounces each)

 

Directions

Place the oven rack in the top position and preheat the oven to 450ºF.

 

In a small bowl, mix 2 teaspoons of the mustard and the lemon juice.

 

In another small bowl, lightly beat the egg and stir in the Worcestershire sauce, oil, salt, pepper, and remaining 2 teaspoons mustard.  Dip the chicken into the egg mixture.  Press each piece into the cornmeal and turn to coat both sides.  Place on a platter. 

 

Refrigerate for 10 to 60 minutes to help cornmeal mixture stick.

 

Coat a baking sheet with cooking spray and preheat it on the upper rack of the oven for 5 minutes.  Arrange the breasts, thickest side down, on the sheet and cook until golden brown, 8 to 10 minutes.  Turn and cook until the juices run clear and a meat thermometer reads 170ºF, 4 to 5 minutes.  Drizzle with the lemon-mustard sauce.

 

Makes 4 servings.

 

Per serving: 271 calories, 42g protein, 9g carbohydrates, 7g fat, 1g saturated fat, 152 mg cholesterol, 408 mg sodium, 1g fiber.

Diet Exchanges: 0 milk, 0 vegetable, 0 fruit, 1/2 bread, 6 meat, 1 fat.

 

Flavor Tips

Use 5 tablespoons cornmeal with 3 tablespoons grated Parmesan or Romano cheese.  Add 1 teaspoon Dijon mustard to the egg mixture and serve the chicken with lemon wedges instead of the lemon-mustard sauce.

Creamy Herbed Chicken and Noodles

Last night’s dinner wasn’t too bad, although it seemed to be missing a bit of something. However, I’m going to post the recipe anyway. I might fiddle with it some more in the future and find that magical, missing element. We’ll see. I also doubled the recipe because one serving as it was written would not have filled Zan up by any means. So, even with it doubled, the main meal came to a little less than 600 calories. Not TOO bad for a dinner. If you don’t count the biscuits I made to go with it. LOL OH! And one change I will definitely make in the future – this would be so much better with shredded rotisserie chicken!

Creamy Herbed Chicken and Noodles

The 1500-Calorie-A-Day Cookbook, pg. 120

6 ounces dry no-yolk egg noodles

½ pound boneless, skinless chicken breasts, cut into bite-sized pieces

½ teaspoon salt

½ cup (4 ounces) light cream cheese with herbs and garlic, such as Alouette

2 tablespoons fat-free milk

1 medium garlic clove, minced

3 medium green onions, chopped fine (1/3 cup)

1 tablespoon grated Parmesan cheese

Cook the noodles according to package directions, omitting any salt or fat.

Meanwhile, heat a medium skillet over medium heat until hot, and coat the skillet with cooking spray. Cook the chicken 4 minutes or until no longer pink in the center, stirring frequently.

Drain the noodles, return them to the pot, and add the chicken and remaining ingredients, except the Parmesan cheese. Toss until the cream cheese has melted and the mixture is well blended. Sprinkle with the Parmesan.

Calories 290; total fat 6g (saturated fat 4g); protein 22g; carbohydrates 36g; fiber 2g; cholesterol 55mg; sodium 530 mg; vitamin A 2%; vitamin C 4%; calcium 15%; iron 10%

Time Shaver Tip: To save time, you can use about 1 ¼ cups cooked chicken in place of the raw chicken, using either leftovers from a rotisserie chicken or the frozen chopped variety.

Crazy Lady’s Note: You could easily add all sorts of vegetables to this making it more filling and a one-dish meal.

Garlic Pita Chips

Garlic Pita Chips
Serves: 4
Serving Size: 8 chips
Take pita bread to a crunchy new level.
INGREDIENTS
2 pita breads
4 teaspoons olive oil
1 garlic clove, crushed
DIRECTIONS
1. Heat oven to 350 F.
2. Using a small knife or kitchen scissors, cut along circumference of each pita bread to remove folded edge.
3. Combine oil and garlic in a bowl.
4. Brush each pita round with the oil and garlic mixture.
5. Stack the rounds and then cut into 8 wedges.
6. Arrange wedges in a single layer on a baking sheet and bake for 8-10 minutes until chips are golden brown.
NUTRITION INFO
Calories: 126
Fat: 5.3 g
Carbohydrates:17.8 g
Protein: 3.2 g

Skinny Hazelnut Cafe au Lait

Skinny Hazelnut Café au Lait

Makes 1 servings

Variation of recipe courtesy of National Fluid Milk Promotion Board

2 tbsp (1 oz.) sugar-free hazelnut syrup
1 cup fat free milk (245 g)
2/3 cup brewed coffee (158 g)
cinnamon

Pour syrup into 20-ounce chilled stainless steel pitcher. Add cold
milk.

If using a stove-top, heat syrup and milk in saucepan over medium-low heat; do not boil. If using a microwave, heat milk and syrup in large, shallow bowl for 2 to 3 minutes.

Whisk rapidly until milk is airy and frothed. Blend in coffee, dust with cinnamon and serve in a bowl or mug.

CARAMEL LATTE

Caramel Latte

Source: Splenda Exchange

2 packets SPLENDA® Flavors for Coffee, Caramel
1/4 cup brewed espresso
1/4 teaspoon vanilla extract
1/2 cup non fat milk

Mix all ingredients together in a microwaveable bowl or mug. Heat in a microwave 30 to 40 seconds or to desired temperature.

Blend in blender 15 to 20 seconds to create a frothy drink, if desired.

Pour into serving cup and serve immediately.

Note: Serving Size: 1 (6 fl oz) drink

Tomato Basil Skewers

Tomato Basil Skewers

Skewering mozzarella balls and cherry tomatoes makes them easy to nosh at a party

Makes 16 pieces

16 small fresh mozzarella balls

16 fresh basil leaves

16 cherry tomatoes

Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.

Nutrition Information Per piece:

46 calories

3 g fat (2 g sat, 0 g mono)

8 mg cholesterol

1 g carbohydrate

3 g protein

0 g fiber

217 mg sodium

34 mg potassium

Feta-Topped Chicken

Feta-Topped Chicken

Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational!

Prep Time: 10 min
Total Time: 25 min
Makes: 4 servings

4 boneless skinless chicken breast halves (1 1/4 lb)
2 tablespoons balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper
1 large Roma (plum) tomato, cut into 8 slices
1/4 cup crumbled feta cheese (1 oz)

1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.

2. Broil with tops 4 inches from heat about 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

High Altitude (3500-6500 ft): Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.

Substitution
You can use 1/2 teaspoon each of dried basil and oregano leaves in place of the Italian seasoning.

Special Touch
Feta cheese crumbles are available in a variety of flavors. Some have sun-dried tomatoes, basil or cracked pepper added. Any of these would be delicious in this recipe.

Nutrition Information:
1 Serving: Calories 200 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 210mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 28g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 6%; Iron 6% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.

Christmas Meringues

Christmas Meringues
Serves: 25
Everyone will enjoy these light clouds of cookies in festive Christmas colors.
INGREDIENTS
2 Egg Whites
1/2 cup sugar
1/2 tsp. mint flavoring or almond extract
1/2 cup chocolate chips
1/4 cup chopped pecans
food coloring
DIRECTIONS
Preheat oven to 350 degrees F.
Beat eggs till very stiff.
Gradually add sugar.
Fold in last 3 ingredients.
Add food coloring in red or green.
Cover cookie sheets with aluminum foil.
Drop rounded teaspoons of mixture, spaced slightly apart.
Put in oven and TURN OFF the heat.
Leave in closed oven at least 2 hours or overnight to dry up the cookies.
NUTRITION INFO (per serving)
Calories: 41.2
Fat: 1.9 g
Carbohydrates: 6.3g
Protein: 0.5 g

Make Your Own 100 Calorie Snacks

Found on the lid of my Ziploc Snack Size bags.

1 small orange

13 animal crackers

3/4 ounce cheddar cheese

1/2 cup dried apricot halves, unsweetened

45 small soy crisps

2 tablespoons mixed nuts ( take 1 TBSP nuts and 1/4 cup dried apricots for a nice snack!)

3/4 cup bran cereal

28 grapes

5 dates, dried, pitted, whole

3 mini chocolate chip cookies

1 cup blueberries

17 dry roasted peanuts

25 jelly beans

3 tablespoons raisins

You have any good ones to add?