Bruschetta Chicken
Recipe Summary:
Preparation Time: 30 min
Number of Servings: 4 servings
Ingredients:
1 lb boneless, skinless chicken breasts
¼ cup Sun Dried Tomato vinaigrette, divided
1 cup cherry tomatoes, chopped
½ cup low-moisture part-skim shredded mozzarella cheese
¼ cup chopped fresh basil
Directions:
Marinate chicken in 2 Tbsp of dressing for 10+ minutes. Meanwhile, combine tomatoes, mozzarella, basil and remaining dressing. Grill or sauté chicken 6 min on each side or until done. Top with tomato mixture and cover or place under broiler for 1 min to melt cheese.
Nutrition Facts
Bruschetta Chicken
: Serving Size 1 breast with ¼ cup tomato topping
Amount Per Serving
Calories 224
Total Fat 9g
Saturated Fat 3g
Trans Fat 0.1g
Cholesterol 78mg
Sodium 290mg
Total Carbohydrate 3.7g
Dietary Fiber <1 g
Sugars 2.6g (1.5g added sugar)
Protein 29.7g
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Creamy Pasta Primavera
Recipe Summary:
Preparation Time: 30 min
Number of Servings: 4 servings
Ingredients:
2 cups whole wheat penne pasta
2 Tbsp Fat Free Caesar or Italian Vinaigrette dressing
2 zucchini, quartered lengthwise and sliced
1 bunch of asparagus, cut into 1-inch pieces (~1 ½ cups)
1 red bell pepper, chopped
1 cup fat-free, reduced sodium chicken broth
4 oz 1/3 less fat cream cheese, cubed
Directions:
Cook pasta as directed on package. Heat dressing in a skillet and add vegetables. Cook 10-12 min or until desired tenderness. Add broth and cream cheese, stir to combine and cook 1 min or until cheese melts and sauce is thickened. Drain pasta and toss with vegetable mixture.
Nutrition Facts
Creamy Pasta Primavera
: Serving Size ¼ of recipe
Amount Per Serving
Calories 311
Total Fat 8g
Saturated Fat 4 g
Trans Fat 0.2g
Cholesterol 21mg
Sodium 399mg
Total Carbohydrate 46g
Dietary Fiber 4.8 g
Sugars 6.7g (0.4g added sugar)
Protein 13g
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Peppered MahiMahi Steaks with Pineapple Salsa
Recipe Summary:
Preparation Time: 20 min
Number of Servings: 4 servings
Ingredients:
1 Tbsp coarsely ground black pepper
1 Tbsp fresh lime juice
2 tsp vegetable oil
4 (6 oz) MahiMahi filets
½ tsp kosher salt
Cooking Spray
Salsa
1 cup minced pineapple
¼ red onion, minced
1-2 Tbsp chopped jalapeno
2 Tbsp chopped cilantro
Directions:
Combine first three ingredients and rub on steaks. Cover and let stand at room temperature 10 minutes. Sprinkle fish with salt and place on a heated grill sprayed with cooking spray. Grill 4 minutes on each side or until fish flakes easily with a fork. For the salsa, combine all ingredients and serve over fish.
Nutrition Facts
Peppered MahiMahi Steaks:
Serving Size 1 fillet + ¼ cup of salsa
Amount Per Serving
Calories 91
Total Fat 3g
Saturated Fat 0.5 g
Trans Fat 2.85g
Cholesterol 23mg
Sodium 333mg
Total Carbohydrate 8g
Dietary Fiber 1.3g
Sugars 4.7g (0 g added sugar)
Protein 9g
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Savory Fresh Apricot Bites
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 12
Ingredients:
4 oz fat free, plain Greek yogurt
6 fresh apricots, halved
¼ cup, pistachios, finely chopped
Directions:
Spoon yogurt into apricot halves. Sprinkle tops with pistachios. Serve as an appetizer, snack, or dessert.
Nutrition Facts
Savory Fresh Apricot Bites:
Serving Size 3 Apricot halves with topping
Amount Per Serving
Calories 81
Total Fat 3.5g
Saturated Fat 0.4g
Trans Fat 0g
Cholesterol 0mg
Sodium 58mg
Total Carbohydrate 9.1g
Dietary Fiber 1.8g
Sugars 6.4g (Added Sugar 0 g)
Protein 4.7g