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Menu Suggestions
INGREDIENTS 2 teaspoons garlic powder DIRECTIONS Preheat broiler. Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done. Calories: 321 (31% from fat). Fat: 11g (sat 3g, mono 4.1g, poly 2.5g). Protein: 28g. Carbohydrate: 27.9g. Fiber: 0.6g. Cholesterol: 99mg. Iron: 2.1mg. Sodium: 676mg. Calcium: 21mg. SERVINGS: 4 (serving size: 2 thighs) Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with a simple green salad and garlic-roasted potato wedges. Recipe from Cooking Light, MARCH 2007.
INGREDIENTS 2 tablespoons minced red onion DIRECTIONS Combine minced onion and vinegar in a small bowl; let stand 5 minutes. Add oil, salt, pepper, and mustard; stir well with a whisk. Place the lettuce, sliced onion, and tomatoes in a large bowl; toss gently to combine. Drizzle vinaigrette over salad; toss gently to coat. Calories: 49 (44% from fat). Fat: 2.4g (sat 0.3g, mono 1.7g, poly 0.3g). Protein: 1.5g. Carbohydrate: 7.2g. Fiber: 2.7g. Cholesterol: 0.0mg. Iron: 0.3mg. Sodium: 189mg. Calcium: 46mg. SERVINGS: 4 (serving size: 2 cups) Toss any lettuce or field greens you have on hand with this easy dressing of olive oil, vinegar, and Dijon mustard. Recipe from Cooking Light, SEPTEMBER 2003.
INGREDIENTS 1 pound small red potatoes (about 8 potatoes) DIRECTIONS Preheat oven to 450 degrees. Scrub potatoes; cut each into 8 wedges. Place wedges in a large bowl. Drizzle with oil; toss well. Sprinkle with salt, garlic powder, and pepper; toss until potatoes are evenly coated with spices. Arrange wedges in a single layer on a large rimmed baking sheet coated with cooking spray. Bake at 450 degrees for 20 minutes or until browned. Calories: 92 (15% from fat). Fat: 2g (sat 0.2g, mono 0.8g, poly 0.2g). Protein: 2.2g. Carbohydrate: 18.2g. Fiber: 2g. Cholesterol: 0.0mg. Iron: 0.8mg. Sodium: 152mg. Calcium: 12mg. SERVINGS: 4 (serving size: 3/4 cup) Recipe from Oxmoor House, APRIL 2009.
INGREDIENTS 4 medium bananas DIRECTIONS Peel bananas, and cut bananas in half lengthwise. Cut each half crosswise into 2 pieces. Heat a large nonstick skillet over medium-high heat. Add butter to pan, swirling to coat. Cook butter 1 minute or until lightly browned. Add bananas; saute 1 minute or until browned and tender, turning once. Add 1 tablespoon sugar, stirring gently until sugar dissolves. Place bananas in a medium bowl. Combine remaining 2 tablespoons sugar, juice concentrate, brandy, 1 tablespoon water, and salt in pan. Bring to a simmer; cook 1 minute. Drizzle sauce over bananas. Serve immediately over ice cream. Garnish with mint sprigs, if desired. Calories: 293 (18% from fat). Fat: 5.8g (sat 3.7g, mono 1.1g, poly 0.2g). Protein: 4.2g. Carbohydrate: 62.1g. Fiber: 3g. Cholesterol: 16mg. Iron: 0.6mg. Sodium: 164mg. Calcium: 112mg. SERVINGS: 6 (serving size: 4 banana pieces, 1 tablespoon sauce, and 1/2 cup ice cream) Browned butter gives the dessert a rich, caramelized, almost nutty flavor. Choose firm bananas with no spots; they'll hold up better when cooked. Recipe from Cooking Light, APRIL 2008.
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