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Ingredients:
- 4 boneless chicken breast, season with garlic powder, onion powder and black pepper
- 1/2 cup Thick ‘N Chunky Salsa
- 1/4 cup fat free sour cream
- 1/2 cup crushed tortilla chips
- 1/2 cup Kraft Mexican style finely shredded four cheese
Heat oven to 400 degree’s F.
Place Chicken on foil-covered baking sheet. Cut 3 slits on the top of each chicken breast with a sharp knife.
Top Chicken with salsa, fat free sour cream and crushed chips.
Bake 30 minutes or untill chicken is done ( 165 degree’s F. ) Top with shredded cheese after 20 minutes
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Prep Time: 5 minutes
Cook Time: 10- 15 minutes
Ingredients:
- 1 pound fresh Tilapia
- 2 Tbsp. Olive Oil
- 1 Tbsp. Lime Zest
- 1/4 cup Lime Juice
- 1/4 cup Orange Juice
- 1/2 Tbsp Thai Red Pepper ( optional, only if you like it spicy)
- Salt and Pepper
Preperation:
- In a bowl, mix olive oil, lime zest, lime juice, orange juice chili sauce and salt and pepper.
- Place tilapia filets in a baking dish, turning to coat well with marinade.
- Bake 10-15 minutes at 400 degrees F or until the fish flakes easily with a fork.
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Makes 4 Servings
Prep Time: 20-25 minutes
Cook Time: 10- 15 minutes
Ingredients:
- 4 (four) 6oz Boneless Pork Chops
- 1/4 cup Balsamic Vinegar
- 2 teaspoons Honey
- 1 Tbsp Worcestershire Sauce
- 3 Tbsp Lemon Juice
- 2 teaspoons Dijon Mustard
- 1 Tbsp Canola Oil
- Salt and Pepper
Preperation:
- In a small bowl, combine balsamic vinegar, lemon juice, Worcesstershire sauce, honey, dijon mustard, salt and pepper.
- Place the pork chops in a ziploc bag and pour the marinade on top. Rub both sides of the pork with mixture. Refrigerate 20 – 30 minutes.
- In a non-stick pan, coat with the 1 Tbsp of Canola Oil, grill pork for 5 minutes each side or until desired doneness, coating with marinade when turning.
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(Low Fat Days or Equal days)
INGREDIENTS:
Prep Time: Approximately 5 to 10 minutes
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1 pound of frozen STI-FRY VEGETABLE BLEND or Fresh Vegetables of your choice ( Broccoli, sugar snap peas, green beans, carrots, red bell pepper, mushrooms, water chestnuts, yellow onions)
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1 can of fat free cream of mushroom soup
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1 can of unsweetened coconut milk ( Shake can well before opening)
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1 Tbsp. of Thai red curry paste
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fresh cilantro 1/4 cup
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2 fresh limes
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2 packets of splenda or 1 tbsp of baking splenda
INSTRUCTIONS:
Cook Time: Approximately 20 to 25 minutes
Step 1
Add the fat free cream of mushroom soup and the unsweetened coconut milk to a 5 quart sauce pan. Then add the 1 Tbsp of Thai red curry paste. Cook and stir until nice and smooth. squeeze the 2 limes into sauce while cooking. then add the 2 packets of Splenda and cilantro simmer on low and stir for 2 minutes, then add your STIR-FRY VEGETABLE BLEND into the sauce and cook on medium heat for 20 minutes or until cooked to your desire ( cook time will vary whether you are using frozen vegetables or fresh)
SUGGESTIONS:
This can be served as a side dish or you can add grilled or baked chicken cutlets right into the sauce or you can even cook shrimp in the sauce.
Delicious and Yummy
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(Low Fat Days or Equal days)
INGREDIENTS:
- 4 (4-6 ounce) thin sliced boneless, skinless chicken breasts
- 1/2 tsp dried oregano
- 1/2 tsp paprika
- 1/4 tsp salt
- 1/4 cup egg beaters
- 1/3 cup whole-wheat panko breadcrumbs
- 1/3 cup Italian-seasoned breadcrumbs
- 1 tbsp grated lemon zest
- 1 fresh lemon
- 1/4 tsp black pepper
- Olive oil cooking spray
- 2 tbsp chopped fresh parsley
- 1/4 cup grated parmesan cheese
Prep Time: Approximately 5 to 10 minutes
Instructions:
Step 1:
Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.
Step 2:
Pat Chicken breast dry and place in a medium bowl. Sprinkle both sides with oregano, paprika, and salt.
Step 3:
Place egg beaters in a shallow bowl. Combine panko, Italian breadcrumbs, lemon zest and pepper in another shallow bowl.
Step 4:
Dip one piece of chicken in the egg beater mixture. Dredge in the breadcrumb mixture, pressing to adhere. Place on the prepared baking sheet; repeat with the remaining chicken. Lightly coat both sides of the chicken breast with cooking spray. Bake, flipping once, until the breadcrumbs are golden and crisp and an instant-read thermometer insert in the thickest part of the chicken registers 165 degrees F, 8-9 minutes per side. Sprinkle with Parsley and grated parmesan cheese. Squeeze lemon on top.
servings: 4
Cook Time: Approximately 20 minutes