Equal Day Recipes

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

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:

1. In  a bowl, mix olive oil, lime zest, lime juice, orange juice chili sauce and salt and pepper.
2. Place tilapia filets in a baking dish, turning to coat well with marinade.
3. Bake 10-15 minutes at 400 degrees F or until the fish flakes easily with a fork.

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:

1. In  a small bowl, combine balsamic vinegar, lemon juice, Worcesstershire sauce, honey, dijon mustard, salt and pepper.
2. 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.
3. 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.

(Low Fat Days or Equal days)

INGREDIENTS:

Prep Time: Approximately  5 to 10 minutes

• 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)

• 1 can of fat free cream of mushroom soup

• 1 can of unsweetened coconut milk  ( Shake can well before opening)

• 1 Tbsp. of  Thai red curry paste

• fresh cilantro  1/4 cup

• 2 fresh limes

• 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

(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