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| Steaming
is one of the most healthy ways to cook chicken,
fish vegetables. |
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| When
roasting or grilling meat, place on a rack
to allow the fat to drain. |
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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!
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1/4 cup extra-virgin olive oil
•
1/4 cup lemon juice
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3 Tablespoons chopped fresh oregano
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3/4 teaspoon salt
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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 |
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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.
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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.
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1/4 cup brown sugar
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1/2 teaspoon fresh ground black pepper
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1 tablespoon plus 1 teaspoon low sodium
soy sauce
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1 - 1 3/4 pound pork tenderloin
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2 tablespoons crystallized ginger, chopped
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1/2 cup plum sauce |
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1/2 teaspoon dry mustard
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1 tablespoon vegetable oil
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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.
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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.
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Before
you begin any exercise or diet program, you should have permission
from your doctor.
Contents in this web site are in no way intended as a substitute
for medical counsel .
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