 | | | |
| | Week
of November 3, 2002
Want
a low fat appetizer that EVERYONE will love? Try this lemony sauce with grilled
chicken. So tasty! All ages will enjoy!
•
1/4 cup extra-virgin olive oil
•
1/4 cup lemon juice
•
3 Tablespoons chopped fresh oregano
•
3/4 teaspoon salt
•
1/2 teaspoon fresh ground pepper | •
1 pound boneless, skinless chicken breasts, sliced in 3/4 inch strips
• 1 cup yogurt
• 2 teaspoons fresh
orange juice
•
1/2 teaspoon fresh minced garlic
• 1/2 teaspoon ground cumin | |
Marinate the Chicken: Combine olive oil, 2 tablespoons lemon juice, 2 tablespoons
oregano, 1/2 teaspoons salt, and pepper in a large bowl. Add the chicken and marinate
for 20 minutes.
Make Lemon Sauce: Stir together the remaining ingredients
in a medium bowl. Cover and refrigerate.
Cook the Chicken: Heat grill
to medium high. Run skewers through chicken pieces and grill for about 4 minutes,
turn over and grill until cooked through - about 4 more minutes. Serve with Lemon
Sauce.
|
Makes about 20 skewers. Per Serving: Protein 5.7g, Fat 3.4g, Carbohydrates 1.1g,
Fiber 0g, Sodium 101mg, Cholesterol 14.7mg, Calories 58.2. | Week
of November 10, 2002
Looking for something light yet filling? Try these
wonderful Pork Spring Rolls. Serve as an appetizer or with a bowl of your favorite
Asian vegetable soup for a wonderful light lunch. Makes 18 rolls.
•
1/4 cup brown sugar
•
1/2 teaspoon fresh ground black pepper
•
1 tablespoon plus 1 teaspoon low sodium soy sauce
•
1 - 1 3/4 pound pork tenderloin
•
2 tablespoons crystallized ginger, chopped
•
1/2 cup plum sauce | •
1/2 teaspoon dry mustard
•
1 tablespoon vegetable oil
•
1 large seedless cucumber, cut into 1/8 inch long strips
• 8 green onions, cut into 1/8 inch thick, 3 inch long strips
• 18 spring roll
wrappers | | Marinate
the pork: Combine 1 tablespoon soy sauce, brown sugar and pepper in a large
dish. Add the pork tenderloin, turn to coat and let sit 15 minutes.
Make
the sauce: Preheat oven to 400°F. Stir together the plum sauce, crystallized
ginger, remaining soy sauce, and mustard in a small bowl and set aside.
Cook
the pork: Heat the vegetables oil over medium-high heat in a
large, oven proof skillet. Remove meat from marinade and brown on all sides. Transfer
to the oven and roast until an internal temperature of 155° F is reached -
15 to 20 minutes. Place the pork loin on a cutting board, let sit 10 minutes,
slice into 1/2 inch thick strips and set aside.
Assemble the spring rolls:
Place the spring roll wrappers in a large bowl and immerse in warm water.
Let sit until softened - about 3 minutes. Remove one wrapper from the water, place
on a clean surface and blot excess water with a paper towel. Place two pieces
of pork, about 1 teaspoon of sauce, 3 cucumber pieces, and 3 onion pieces in the
center of the wrapper toward the top and roll toward you to create spring roll.
Repeat with remaining ingredients. Serve immediately or cover with a damp paper
towel and refrigerate. | Nutrition
information per serving - Protein 6.4g, Fat 2g, Carbohydrate 11g, Fiber 2g, Sodium
162mg,
Cholesterol 14.9mg, Calories 89.5 | Week
of November 17, 2002
Kids
are kids and they need a fast and easy low fat snack when they get home from school
to tide them over until dinner. Try this great little frozen treat from the Kraft®
kitchens. Even big kids like these Creamy Cool Grahamwiches.
| Ingredients:
1-1/2 cups thawed low fat or fat free COOL WHIP® Whipped Topping
24 squares
HONEY MAID Cinnamon Grahams
Directions:
Spread 2 tablespoons whipped
topping on each of 12 graham squares. Top with remaining graham squares. Place
in single layer on cookie sheet. Freeze 3 hours or until firm. Individually wrap;
store in freezer for up to one week. Makes 12. | Week
of November 24, 2002
The weather is getting colder and a nice warm breakfast
is in order. But you are not in the mood for muffins, toast, breakfast burritos
or the same low fat omelet that you have mastered. Try some Baked Breakfast
Apples.
| • 2 medium
apples, cut into bit-size pieces
• 2 tablespooons chopped pitted dates
• 1/4 teaspoon ground cinnamon
• 1/2 cup apple juice
•
1 tablespoon raspberry spreadable fruit
• 1/4 cup low fat granola |
In two individual
casseroles combine apples and dates. Sprinkle with cinnamon. Pour half the apple
juice over each apple mixture. Bake covered in a 350° oven for 20 to 25 minutes
or until apples are slightly tender. Stir spreadable fruit; spoon over apple mixtures.
Sprinkle with granola. Serve warm. Makes 2 servings. | | |
|
