Pot Roast

How to Make Pot Roast

from wikiHow - The How to Manual That You Can Edit

A pot roast is easy to cook, needs little preparation and few ingredients, but results in a delicious, hearty, and relatively inexpensive meal. It can easily be expanded for unexpected company by adding more vegetables. It can be cooked in the oven, on top of the stove, or in a crockpot.

Steps

1. Place the chuck roast into the bottom of the crockpot.
   
2. Arrange sliced onions on top of the roast.
   
3. Add the carrots and potatoes.
   
4. Sprinkle the potatoes and carrots with paprika for color and taste.
   
5. Pour the tomatoes (including the liquid) over the top of the roast.
   
6. Cover the crockpot and cook on low for 8-9 hours.
   

Tips

• If you are serving a lot of people, buy more carrots and potatoes. Cut them into quarters because a crockpot takes about 8-9 hours of cooking time and you don't want them to over cook.
  
• Use a roasting pan for oven cooking. Baste it every few hours to make sure it does not dry out.
  
• Braise the meat in a very hot skillet prior to placing in crock pot.
  

Warnings

• Use the same method for oven cooking or stovetop cooking. The amount of cooking time will be almost the same, but you will have to stay in the house all day watching it. The crockpot enables you to be out of the house all day and come home to a house that smells great, and a meal that is ready to eat.
  

Things You'll Need

• 4-5 lb Chuck Roast (depending on how many you are feeding)
  
• 2 Large Sweet Onions sliced)
  
• 1-2 bags fresh large carrots
  
• 5-6 large Russet Potatoes
  
• 14 oz can of diced tomatoes
  
• 2-3 Bay Leaves (optional)
  
• Salt and pepper to taste
  
• Paprika
  
• Medium to Large crockpot
  

Related wikiHows

• How to Use a Crockpot for an Easy One Pot Soup Dinner
  
• How to Roast Garlic
  
• How to Cook a Perfect Filet Mignon
  
• How to Prepare Fillet of Beef Wellington
  
• How to Make Potato Soup
  
• How to Make Crockpot Chicken Tacos
  

Sources and Citations

• http://crockpot.cdkitchen.com/
  
• http://busycooks.about.com/library/lessons/blpotroast101.htm
  

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Chicken Katsu

How to Make Chicken Katsu

from wikiHow - The How to Manual That You Can Edit

Chicken katsu is widely seen on most Japanese and Korean restaurant menus. Deep fried chicken pieces with a side of dipping sauce can fulfill a good meal. Normally, chicken katsu is either served on a bed of cabbage slices or placed next to a scoop of rice.

Ingredients

• 5 lbs of chicken thighs (deboned)
  
• salt
  
• pepper
  
• garlic powder
  
• flour
  
• 2 eggs (beaten)
  
• corn flake crumbs
  
• oil (for deep frying)
  

Katsu Sauce

• 1/3 cup of ketchup
  
• 1/4 cup of shoyu or soy sauce
  
• 1/4 cup of sugar
  
• 2 teaspoons of Worcestershire sauce
  
• 1/4 teaspoon of red pepper (ground)
  
• 1/4 teaspoon of pepper
  

Steps

1. Make sure that the chicken thighs are deboned. If needed, cut off any excess fat. Lightly pound each piece with the side of a knife's blade to flatten out the sides.
   
2. Get a bowl or a plastic Ziplock bag. Place the garlic salt, flour, pepper, and salt in it.
   
3. Coat each chicken piece in the dry mixture.
   
4. Dip, not soak, the chicken into the egg batter.
   
5. Lay the chicken in the cornflake crumbs and be sure to coat them.
   
6. Get your wok or a large skillet heated with the cooking oil. Once the oil is hot and sizzling, slowly drop the chicken pieces into the pan. Use the sides of the pan to drop the pieces; this is to avoid any oil splattering.
   
7. Remove chicken pieces from the pan once they are golden brown in color. You can also check if the chicken is well cooked by piercing and opening a slit.
   
8. Cut into slices and serve on a bed of lettuce or cabbage.
   

Sauce

1. Pour the ingredients needed to make the sauce into a pot.
   
2. Let everything mix together and bring the mixture to a boil.
   

Tips

• You can leave the sauce on the side as a dipping treat or you can drizzle over the chicken pieces.
  
• This recipe serves 8.
  
• If you wish to cook ahead of time, the frying part can be done and then the completed chicken katsu can be stored in the refrigerator. Microwave pieces when ready to eat.
  

Related wikiHows

• How to Make Chicken Piccata
  
• How to Make Bum Sweet and Sour Chicken
  
• How to Make Mahogany Chicken Wings
  
• How to Make KFC Original Fried Chicken
  

Sources and Citations

• Source of Information
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Chicken Katsu. All content on wikiHow can be shared under a Creative Commons license.

Tuna Casserole

How to Make a Tuna Casserole

from wikiHow - The How to Manual That You Can Edit

This is one for those days when you need to make a quick dinner for picky eaters, no muss, no fuss...try it!

Ingredients

• 8 0z or 1/2 box of pasta shells
  
• Salt & pepper to taste
  
• 1 12oz can tuna in water (drained)
  
• 1 can cream of celery
  
• 1/2 can milk (use the celery soup can)
  
• 3/4 cup mild shredded cheddar cheese
  
• 1/4 cup bread crumbs (italian flavor)
  

Steps

1. Set oven to 350 degrees
   
2. Cook pasta according to instructions on the box. Drain and pour into a casserole dish.
   
3. Stir in cream of celery, milk, salt and pepper
   
4. Add in Tuna and 1/2 cup of cheese
   
5. Sprinkle top with bread crumbs and remainder of cheese
   
6. Cook for 20-25 minutes. Allow to sit for 5 minutes before serving.
   

Tips

• As an option you can add any of the following: frozen peas, carrots, coliflower, or broccoli - any frozen veggy works.
  
• If you have an oven safe pot you can cook the pasta, drain and add the ingredients in the same pot.
  

Related wikiHows

• How to Make a Fish and Basil Toastie
  
• How to Pan Fry Scallops
  
• How to Shallow Fry Battered Fish
  
• How to Make Ahi Poke
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make a Tuna Casserole. All content on wikiHow can be shared under a Creative Commons license.

Popcorn Chicken

How to Make Popcorn Chicken

from wikiHow - The How to Manual That You Can Edit

Make your very own Popcorn Chicken! It tastes great!

Ingredients

• 1 egg
  
• 1 cup white flour
  
• 1 tsp Cajun seasoning
  
• 2 small boneless chicken breasts
  
• 3/4 cups vegetable oil (or any other frying oil)
  
• 2 paper towels
  

Steps

1. Mix flour, egg and Cajun seasoning in small mixing bowl.
   
2. Cut chicken breasts in small pieces ranging anywhere from about a 1/2 inch to 1 1/2 inch in size, depending on how crispy you want (smaller=crispier).
   
3. Pour oil into a small skillet and place on a medium heat.
   
4. Dip pieces of chicken into flour, then egg, being sure they are fully covered. The first dip in flour assures adhesion.
   
5. Drop the chicken, piece by piece into the flour mixture, fully coating the chicken.
   
6. Test to be sure that the oil is ready by dropping a little glob of batter into the oil. If it sizzles and fries, it's ready! Now, slide the chicken into the skillet, easily and slowly to be sure the oil doesn't splatter all over you. Do this as quickly as possible. After about 3-4 minutes, flip the pieces over (pieces should be colored a light golden brown).
   
7. When chicken is finished, scoop it out draining as much oil as possible into the pan for more chicken and place it on a plate with the two paper towels lining the bottom.
   
8. This will catch and drain the excess oil so your chicken is super crunchy.
   

Tips

• My best serving suggestion is buttermilk biscuits, mashed potatoes, and gravy.
  

Warnings

• Be careful when frying!
  

Related wikiHows

• How to Make Chicken Chili
  
• How to Make Chicken Marinade
  
• How to Make Almond Chicken
  
• How to Make Chicken Francese
  
• How to Make Chicken Gravy
  
• How to Make Barbecued Chicken Lettuce Wraps
  
• How to Cook a Chicken With Beer
  
• How to Make Popcorn in a Pan
  
• How to Eat Chicken
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Popcorn Chicken. All content on wikiHow can be shared under a Creative Commons license.

Garlic Hummus

How to Make Garlic Hummus

from wikiHow - The How to Manual That You Can Edit

This how-to will walk you through the steps necessary to create a large batch of vegetarian garlic hummus.

Ingredients

• food processor or similar device (e.g., a blender)
  
• 4 cans of chickpeas
  
• juice of 2 lemons
  
• 1 bunch of parsley
  
• 7-10 cloves of garlic
  
• sesame tahini
  
• garlic flavored oil (or olive oil)
  
• spices of choice ***
  
• 1 large onion
  
• 1 red pepper
  
• 1 green pepper
  
• 1 large carrot
  
• sea salt
  

Steps

1. Drain and rinse the chickpeas and set aside.
   
2. Peel the garlic and chop it up a little bit before placing it in the food processor.
   
3. Chop some of the stems off the parsley before placing it in the food processor.
   
4. Add lemon juice and blend.
   
5. Add about 1/2 of the chickpeas, 2-3 tbsp. tahini and 2 tbsp. oil.
   
6. Blend.
   
7. Add remaining chickpeas and blend again, with more oil if needed. Mixture should be creamy, but fairly thick.
   
8. Season to taste with spices of choice, along with salt and pepper if desired.
   

Tips

• Use large quantities of: cumin, basil, onion powder and garlic powder, along with small amounts of: coriander, paprika, and oregano, and tiny bits of: cayenne pepper and thyme. Make sure spices are well-blended into the mixture.
  

Warnings

• As with any cooking, season as you see fit. Individual tastes vary. You can always add more spices, you can never add less.
  
• Some people may have allergies to one or more ingredients listed in this recipe.
  

Related wikiHows

• How to Make Feni
  
• How to Make Quiche
  
• How to Make Granola
  
• How to Make Yogurt
  
• How to Make a Ez Snack
  

Sources and Citations

• http://www.sooogood.org/recipes/hummus.html
  
• http://vegweb.com/recipes/misc/3527.shtml
  
• Thank you (Bliss) Xo0oXpixieXo0oX for your original posting on VegWeb from which this was derrived.
  

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My favorite Pigs in a Blanket

How to Make the Ultimate Pigs in a Blanket

from wikiHow - The How to Manual That You Can Edit

You will love these little piggies in a blanket! This is an easy way to make some great party-friendly treats!

Ingredients

• 1 tablespoon of butter
  
• 1 roll of crescent rolls
  
• 1 pack of mini hot dogs
  
• cheese slices
  

Steps

1. Set oven to 375 degrees.
   
2. Melt butter in pan.
   
3. Add mini hot dogs on high flame.
   
4. Open crescent rolls.
   
5. Cut crescent rolls into triangles (or close to triangles; no one is perfect!) and turn the mini dogs! By now the mini dogs are done cooking-they just have to be browned on the outside.
   
6. Put 2 paper towels on a plate and dump the cooked mini dogs.
   
7. Take the other 2 paper towels and pat the grease off of the mini dogs.
   
8. The oven should be done preheating by now.
   
9. Take a few slices of cheese slices (such as Kraft singles), cut into small strips, and wrap the mini dogs with them.
   
10. Take mini dogs and cheese and wrap them in the triangulated crescent roll dough-start with the top (thin part) of the triangle, leaving the finished wrap on the bottom.
    
11. Place them about 1 inch apart. Put 4 in a row.
    
12. Bake for 11-13 minutes until golden brown.
    
13. Use the spatula to scrape the piggies from the cookie sheet.
    
14. Serve up with whatever kind of mustard you like.
    
15. Enjoy!
    

Tips

• After cooking the mini dogs and wrapping them follow the instructions for making the crescent rolls to cook to perfection.
  

Warnings

• They are really hot when they come out of the oven, let them stand for about 2 minutes before serving.
  

Things You'll Need

• 4-sheets of paper towels
  
• 1-cookie sheet
  
• 1-semi sharp knife
  
• 1-Plate
  
• 1-spatula
  
• 1-oven
  

Related wikiHows

• How to Make Fat Free French Fries in 20 Minutes
  
• How to Cook a Cheeseburger
  
• How to Make a McDonald's Big Mac
  
• How to Order a Plate Lunch
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make the Ultimate Pigs in a Blanket. All content on wikiHow can be shared under a Creative Commons license.

Temaki Sushi

How to Make Temaki Sushi

from wikiHow - The How to Manual That You Can Edit

Temaki sushi is a form of rolled sushi, created in a cone or roll shape. Temaki is different from maki sushi, as you do not cut it into pieces. The English translation for "temaki" is hand roll. Making temaki sushi is simple and does not require appliances nor utensils.

Ingredients

• 1 sheet of nori (seaweed)
  
• some sushi rice
  
• some sesame seeds (optional)
  
• raw fish of your choice
  
• vegetables or other "goodies" of your choice
  

Steps

1. Dry your hands throughly. You want the seaweed to be crunchy and tasty, not soggy and unpleasant to eat.
   
2. Place the seaweed (shiny side down) on the palm of your hand. Moist (not drench) the other hand with water and put a thin layer of rice on one half of the seaweed.
   
3. Sprinkle some sesame seeds onto the rice. This is optional, but it brings a little more taste to the sushi.
   
4. Lay a piece of raw fish, diagonally, in the middle of the rice. The choice of fish is up to the person; ahi (tuna) and salmon are top preferences.
   
5. Put a piece of vegetable next to the fish, diagonally as well. This is optional to taste, but there are many varieties of temaki that include vegetables and goodies, such as avocado, cucumber, egg, tofu, taikuan (picked radish), etc. A list of sushi ingredients can be found here.
   
6. Roll the temaki by bending your hand so that it starts to fold in onto itself. Tuck the end in and finish off by rolling it into a cone shape. To keep the cone together take one kernel of rice and squash it into the corner. This will stick the end down, holding the Nori in position.
   

Tips

• Eat the temaki sushi as soon as it is prepared. The crunchier the seaweed is, the better!
  
• If preferred, you can roll it as a regular maki sushi roll form; it doesn't have to be coned shaped.
  

Warnings

• Please be aware of any mercury in raw fish!
  

Sources and Citations

• VideoJug - Thank you to Videojug for this recipe and pictures.
  

Related wikiHows

• How to Make Sushi Rice
  
• How to Properly Roll Sushi
  
• How to Practice Sushi Etiquette
  
• How to Make Sushi
  

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Cheesesteak

How to Make a Cheesesteak

from wikiHow - The How to Manual That You Can Edit

So you want to make a cheesesteak? and have no idea? Well, this isn't the hardest of tasks. In fact, it's easy and delicious.

Steps

1. Get your ingredients.
   
2. *Steak, preferably thin sirloin slices.
   
3. *Cheese -- processed american, provolone, or cheez-whiz.
   
4. *Hoagie buns --just buy anything that looks like it's made for a submarine sandwich.
   
5. Prepare a cooking surface, a griddle is preferable.
   
6. Slice the meat into semi-thin strips, and lay it on the cooking surface. Cook it as you normally would any steak (until brown and then flip), when you feel you have cooked it thoroughly, lay the cheese on. Let it melt on and move the steak around a little, just to make sure it doesn't stick.
   
7. When you have the meat mass into a rough hoagie shape, pick it up from the bottom with a spatula and lay it on.
   
8. Dress it with lettuce and usual sandwich ingredients if you choose or just eat it bare.
   

Tips

• Use a knife and spatula to work the meat and to cut it if needed on the cooking surface.
  
• The meat will take about 4-6 minutes to cook (depending on the thickness of the meat).
  
• A good tip is to microwave the buns a short while to heat them up before introducing the steak.A toaster oven is even better.
  
• Add butter or mayo to the buns for a zesty taste.
  

Warnings

• Have caution with working with a hot surface.
  
• Make sure to watch the steak while cooking as it cooks relatively fast and you do not want it to burn. You want the steak to be cooked medium rare to medium.
  

Things You'll Need

• Knife
  
• Spatula
  
• Cooking surface (a griddle is preferable)
  
• Thin slices of meat
  
• (optional) lettuce and other sandwich dressings
  
• Hoagie Buns
  
• Cheese
  

Related wikiHows

• How to Make Orange Citrus Steak Sauce
  
• How to Grill the Best London Broil
  
• How to Make a Cheesy Beefy Enchilada Casserole
  
• How to Make Sweet and Sour Meatballs
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make a Cheesesteak. All content on wikiHow can be shared under a Creative Commons license.

Artichoke dip

How to Make Artichoke Dip

from wikiHow - The How to Manual That You Can Edit

Artichoke dip is easy to make and it is generally a big hit at parties. This version is a hot dip, served directly from the oven to the table (be sure to warn your guests!) and it goes well with crackers or crudités.

Steps

1. Preheat your oven to 350ºF.
   
2. Mix together all the ingredients. These are listed under "Things you'll need".
   
3. Bake the dip for 30 minutes, or until golden on top.
   
4. Serve with crackers or crudités for dipping.
   

Tips

• A Pyrex pie plate is the best cooking pan for this dish - just spread the dip evenly around the pie plate.
  
• Crudités are raw vegetables cut into bite-sized pieces.
  

Warnings

• This will be very hot when it comes out of the oven - allow to cool slightly before serving, or at least warn your guests.
  

Things You'll Need

• 2 cloves fresh garlic, minced
  
• 3/4 cup mayonnaise
  
• 1/2 cup grated Parmesan cheese
  
• 1 can artichoke hearts
  

Related wikiHows

• How to Put Together a Cheese Plate
  
• How to Make Gourmet Nachos
  
• How to Make Pinwheel Sandwiches
  
• How to Make Tzatziki
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Artichoke Dip. All content on wikiHow can be shared under a Creative Commons license.

Seasoned Roasted Chicken

How to Make Seasoned Roasted Chicken

from wikiHow - The How to Manual That You Can Edit

Here's a very tasty way to make roast chicken. Leftovers taste wonderful as sandwiches or wrapped in tortillas.

Ingredients

• 3 to 3 1/2 pounds whole chicken
  
• Chicken seasoning such as Montreal Chicken seasoning or Spice Islands chicken seasoning
  
• olive oil
  
• nonstick cooking spray
  

Steps

1. Preheat oven to 375 degrees F.
   
2. Spray a roasting pan with nonstick cooking pan.
   
3. Spray roasting rack with nonstick cooking spray. Place rack inside roasting pan.
   
4. Remove giblets, heart, gizzard from chicken cavity, if required.
   
5. Rinse chicken and pat dry.
   
6. Place chicken on roasting rack.
   
7. Rub chicken with olive oil. Figure about 2 tablespoons, depending on personal taste and the size of the chicken.
   
8. Season liberally with Montreal Chicken seasoning or other favorite seasoning mix. Spice Islands is another good choice.
   
9. Roast chicken until the meat tests done. This should take about 2 hours.
   
10. Roast chicken is safely cooked when the temperature registers 180 degrees F. Use a meat thermometer to check for doneness.
    
11. Serve with tortillas, Spanish rice, corn.
    
12. Serves 4.
    

Tips

• To speed roasting, partially cook chicken in the microwave oven in a microwave-safe dish. Immediately roast chicken in conventional oven. This usually cuts the roasting time in half. Use a meat thermometer to check for doneness.
  

Warnings

• Use care when removing roast chicken from oven.
  

Things You'll Need

• Roasting pan
  
• Roasting rack
  
• Oven mitts
  

Related wikiHows

• How to Roast a Chicken
  
• How to Cook Chicken and Rice
  
• How to Stuff a Turkey for Thanksgiving
  
• How to Defrost a Turkey Safely
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Seasoned Roasted Chicken. All content on wikiHow can be shared under a Creative Commons license.

Beef Wellington

How to Prepare Fillet of Beef Wellington

from wikiHow - The How to Manual That You Can Edit

This fillet of Beef Wellington recipe is an extravagant and truly luxurious dish! Although the recipe is fairly time consuming to prepare, almost all of the preparation can be done well in advance, with only the final baking left to the last moment.

Steps

Stuffing (Duxelle)

1. Heat the butter in a frying pan.
   
2. Add the chopped onion and sauté for 2 to 3 minutes until soft and golden.
   
3. Add the chopped mushrooms and sauté until all of the moisture evaporates.
   
4. Add the cream and season well with salt and freshly milled black pepper.
   
5. Continue to cook over a low heat until it has reduced to a thick pureé.
   
6. Remove from the heat, mix in the chopped parsley and allow to cool completely.
   

Beef

1. Heat the olive oil and butter in a large frying pan.
   
2. Season the beef filet with salt and freshly milled black pepper.
   
3. Place in the hot pan and brown on all sides over a high heat. This should only take 3 to 4 minutes.
   
4. Remove the beef from the pan and allow to cool completely.
   

Finishing the Dish

1. On a floured surface, roll out the puff pastry to an oblong big enough to fit the fillet (about 1/8 inch, 3mm thick). Lay 2 pancakes on top of the pastry, overlapping slightly.
   
2. Spread a strip of pâté across the centre of the pastry, the same width as the beef fillet. Then spread the cold mushroom stuffing over the top of the pâté.
   
3. Place the beef on top of the stuffing and push down gently to settle it into the mix.
   
4. Place the 2 remaining pancakes over the top of the beef.
   
5. Cut away the middle of the ends of the pastry and brush all edges with some beaten egg. Carefully fold the pastry up to completely envelope the beef, tucking in the ends neatly.
   
6. Carefully turn the parcel over onto a buttered, large baking tray.With a tip of a sharp knife make 4 or 5 small incisions in the pastry. Decorate the top with pastry leaves cut out of the trimmings. Refrigerate, uncovered for at least 30 minutes.
   
7. When you are ready to bake the Beef Wellington, preheat the oven to 450F/230C/gas mark 8.
   
8. Brush the pastry all over with beaten egg.
   
9. Bake the beef fillet at the high heat for 10 minutes. Then turn the heat down to 375F/190C/gas mark 5 for a further 20 to 25 minutes, or until the internal temperature reaches 130 degrees and the pastry is golden brown.
   
10. Remove from the oven and leave to relax (uncovered) for 10 to 15 minutes before carving in thick slices.
    

Tips

• Pâté de foie gras (goose liver pâté) can be obtained from specialty, gourmet food shops.
  
• If you find this beef Wellington recipe a little too extravagant, cost savings can be made by substituting the pâté de foie gras with a smooth chicken liver pâté.
  
• It really isn't necessary to make the pancakes or puff pastry as the ready made varieties bought in supermarkets are perfectly adequate.
  

Things You'll Need

• 1x3lb (1.35kg) fillet of beef (tenderloin)
  
• 2 tablespoons olive oil
  
• 1oz 30g unsalted butter
  
• salt and freshly milled black pepper
  
• 6oz 175g pâté de foie gras
  
• 4 ready prepared pancakes
  
• 1 small egg, beaten
  
• 1lb (450g) puff pastry
  
• 2oz unsalted butter
  
• 1 small onion, finely chopped
  
• 8oz (220g) flat black mushrooms, finely chopped
  
• 3 tablespoons heavy (double) cream
  
• 1 tablespoon chopped fresh parsley
  
• salt and freshly milled black pepper
  

Related wikiHows

• How to Make Albondigas
  
• How to Use a Crockpot for an Easy One Pot Soup Dinner
  
• How to Make Pot Roast
  
• How to Cook French Beef Stew
  
• How to Make Chili Con Carne
  
• How to Make a Garden Salad
  
• How to Fillet Trout
  

Sources and Citations

• http://www.gourmet-food-revolution.com/easy-dinner-recipes.html
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Prepare Fillet of Beef Wellington. All content on wikiHow can be shared under a Creative Commons license.

Cheddar CheeseChicken Breasts Recipe

4 small (4 ounce) boneless skinless chicken breasts
4 1-ounce slices reduced fat cheddar cheese
2 cups crushed corn flakes cereal
Salt and pepper to taste
1 teaspoon dried parsley flakes
1/2 cup skim milk

Cut a 2-inch long slit 1/2 way through each breast along the thickest side. Place 1 piece of cheese into each chicken breast and secure the opening with wooden picks. Combine cereal, salt and pepper and parsley flakes. Dip chicken into milk then generously roll in cereal mixture to cover completely. Place chicken breasts in a baking dish sprayed with nonstick cooking spray. Bake at 375 degrees for 40 minutes or until no longer pink.

Makes 4 Servings
Serving Size: 1 chicken breast

Nutrients per serving:
Calories:	224
Total fat:	3 grams (13% of calories)
Saturated fat:	1 gram
Cholesterol:	71 mg
Sodium:	369 mg
Carbohydrate:	14 grams (26% of calories)
Protein:	33 grams (61% of calories)
Dietary fiber:	trace

Italian Omelet Recipe

3/4 cup egg substitute
1 tablespoon chopped fresh basil
1 roma tomato, diced
1 ounce crumpled feta cheese

Spray a large nonstick skillet with cooking spray and heat over medium-low heat. Add egg substitute and cook over medium-low heat. Gently lift cooked edges and tilt the pan to allow liquid egg substitute to flow under cooked portion. Continue this until all liquid portion of egg is gone. Gently flip cooked egg with wide spatula and place basil, diced tomatoes and feta cheese over half of the omelet. Fold omelet over and heat through.

Makes 1 serving
Serving Size: 1 omelet

Nutrients per serving:
Calories:	176
Total fat:	6 grams (33% of calories)
Saturated fat:	4 gram
Cholesterol:	25 mg
Sodium:	583 mg
Carbohydrate:	10 grams (22% of calories)
Protein:	19 grams (44% of calories)
Dietary fiber:	1 gram

Ziplock Omlette

This works great !!! Good for when all your family is together. The best part is that no one has to wait for their special omlette and no frying! Have guests write their name on a quart-size Ziploc freezer bag with permanent marker. Crack 2 eggs (large or extra-large) into the bag (not more than 2) shake to combine them. Put out a variety of ingredients such as: cheeses, ham, onion, green pepper, tomato, hash browns, salsa, etc. Each guest adds prepared ingredients of choice to their bag and shake. Make sure to get the air out of the bag and zip it up. Place the bags into rolling, boiling water for exactly 13 minutes. You can usually cook 6-8 omelets in a large pot. For more, make another pot of boiling water. Open the bags and the omlette will roll out easily. Be prepared for everyone to be amazed. Nice to serve with fresh fruit and coffee cake; everyone gets involved in the process and a great conversation piece.

Imagine having these ready the night before, and putting the bag in boiling water while you get ready. And in 13 minutes, you got a nice omlette for a quick breakfast!!!

I used tomatoes, ham, green onions, cheddar cheese and mushrooms in this one! MMMMMMMM . . .MMMMMMM good!!!

Try it. . .it really works!!!

Spicy Turkey Sausage Recipe

1 pound freshly ground raw turkey breast

1/4 cup finely diced green bell pepper
1/4 cup finely diced red bell pepper
1 1/2 teaspoons reduced sodium soy sauce
1/4 teaspoon dried sage
Salt and pepper to taste

Blend all ingredients together using a food processor or by hand until well mixed. Spray a large nonstick skillet with nonstick cooking spray and heat over medium heat until hot. Depending on how you're going to use the sausage, form turkey mixture into small round patties, meatballs or crumble into skillet. Cook until turkey is no longer pink. Remove from skillet and drain on paper towels.

Makes 6 Servings
Serving Size: 3 ounces

Nutrients per serving:
Calories:	79
Total fat:	1 gram (8% of calories)
Saturated fat:	trace
Cholesterol:	41 mg
Sodium:	202 mg
Carbohydrate:	1 gram (5% of calories)
Protein:	16 grams (87% of calories)
Dietary fiber:	trace

Grilled Steak with Red Pepper Sauce Recipe

4 (4 ounce) beef top sirloin steak

1/2 cup commercially prepared fat-free Italian dressing
1/2 cup red wine vinegar
4 medium sweet red bell peppers, divided
1/3 cup chopped green onions
1/4 cup water
1/4 cup dry white wine
3/4 teaspoon beef flavored bouillon granules
Nonstick cooking spray

Trim fat from steak and cut into 4 equal portions. Combine Italian dressing and vinegar and pour over steaks in a large resealable plastic bag. Refrigerate and marinade at least 1 hour, turning occasionally. Remove steaks from bag and discard marinade.

Slice bell peppers in half and remove seeds. Slice one bell pepper into thin strips and set aside. Chop the remaining bell peppers and combine with the next 4 ingredients in a nonstick skillet. Bring to boil, cover and reduce heat and simmer for 15 minutes or until most liquid is absorbed. Remove from heat and allow to cool. Place sauteed pepper mixture in a blender or food processor and process until smooth.

Grill steaks to desired doneness. Saute remaining pepper strips in a skillet with nonstick cooking spray. Remove pepper strips and reheat pepper sauce. Pour sauce over pepper strips and steaks before serving.

Makes 4 Servings
Serving Size: 4 ounces meat and 4 ounces sauce

Nutrients per serving:
Calories:	204
Total fat:	5 grams (23% of calories)
Saturated fat:	2 grams
Cholesterol:	66 mg
Sodium:	313 mg
Carbohydrate:	14 grams (29% of calories)
Protein:	24 grams (49% of calories)
Dietary fiber:	3 grams

Chicken and Dumplings Recipe

4 boneless, skinless chicken breasts (1 pound)
1 teaspoon olive oil
3 cups water (or reduced sodium chicken broth)
1 cup skim milk
1 package chicken gravy mix
3/4 teaspoon dried marjoram
1 (16 ounce) bag frozen broccoli, cauliflower and carrot mix

Dumplings:
1 2/3 cups reduced fat Bisquick baking mix
1/2 cup skim milk

Cut chicken into 1-inch pieces. Heat oil in large soup pot. Cook, stirring frequently for 5-7 minutes or until browned. Add water, milk, gravy mix, marjoram and frozen vegetables to the pot and mix well. Heat mixture to boiling, then reduce heat and simmer for 20 minutes. Salt and pepper to taste.

Increase heat to boiling. Mix dumpling ingredients together with fork until completely moistened and soft dough forms. Drop by small spoonfuls onto the top of the boiling chicken mixture and cook uncovered for 10 minutes.


Makes: 6 Servings
Serving Size: 12 ounces


Nutrients per serving:
Calories: 289
Total fat: 4 grams (13% of calories)
Saturated fat: 1 gram
Cholesterol: 45 mg
Sodium: 594 mg
Carbohydrate: 37 grams (52% of calories)
Protein: 25 grams (34% of calories)
Dietary fiber: 4 grams

Shrimp Gumbo

1 tablespoon canola oil
1 1/2 tablespoon flour
1/2 cup chopped green pepper
1/2 cup chopped celery
1/2 cup chopped okra or green beans (fresh, frozen or canned)
1/2 cup chopped tomato
2 cups fat-free, reduced sodium chicken broth
6 ounces cooked frozen shrimp
Salt, pepper, garlic, red pepper, Cajun seasoning and/or Tabasco, to taste

In medium saucepan off heat, whisk together oil with flour until completely blended. Heat oil and flour mixture over low to medium heat, stirring constantly, until it turns copper colored, about 4 minutes. Stir in vegetables, then gradually stir in chicken broth. Bring to boil. Reduce heat to low and simmer 10 minutes. Add frozen shrimp and seasonings of your choice and continue to cook additional 5 minutes.

Makes 2 servings
Serving Size: 1/2 of recipe

Nutrients per serving:
Calories: 213
Total fat: 9 grams (34% of calories)
Saturated fat: less than 1 gram
Cholesterol: 166 mg
Sodium: 735 mg
Carbohydrate: 13 grams (24% of calories)
Protein: 22 grams (42% of calories)
Dietary fiber: 3 grams

Chicken Ceaser Sandwich

3 tablespoons all-purpose flour
1/2 teaspoon ground pepper
4 (4 ounce) boneless, skinless chicken breasts
6 tablespoons lemon juice
4 cloves garlic, minced
4 teaspoons Worcestershire sauce
Dash hot pepper sauce
2 tablespoons walnuts, chopped
4 teaspoons grated Parmesan cheese
4 reduced fat sandwich rolls
4 leaves romaine lettuce

Combine flour and pepper. Coat chicken with flour mixture and shake off excess. Spray a nonstick skillet with cooking spray and heat over a medium heat until hot. Add chicken and lightly brown on both sides. Combine lemon juice, garlic, Worcestershire and hot pepper sauce and pour over chicken.

Cover and simmer for 7 minutes on each side or until chicken is no longer pink. Sprinkle chicken with walnuts and parmesan. Arrange lettuce on rolls, place chicken on the lettuce and serve.

Makes 4 Servings
Serving Size: 1 sandwich

Nutrients per serving:
Calories:	278
Total fat:	5 grams (16% of calories)
Saturated fat:	1 gram
Cholesterol:	67 mg
Sodium:	349 mg
Carbohydrate:	27 grams (38% of calories)
Protein:	33 grams (46% of calories)
Dietary fiber:	3 grams

Pizza Burger Recipe

1 (20 ounce) package JENNIE-O TURKEY STORE® Lean Italian Seasoned Ground Turkey
1 cup reduced fat shredded mozzarella cheese
1 tablespoon minced onion
1 cup prepared pizza sauce, heated
5 English muffins

Preheat broiler. Combine seasoned ground turkey, cheese, onion and salt and pepper to taste in medium bowl; mix lightly. Shape into 5 patties. Arrange patties on rack in broiler pan 4 inches from heat. Broil 4 to 5 minutes per side or until center is no longer pink and internal temperature reaches 165°F, turning once. Top with pizza sauce. Serve on English muffins.

Makes 5 servings
Serving size: 1 burger


Nutrients per serving:
Calories: 386
Total fat: 14 grams (32% of calories)
Saturated fat: 5 grams
Cholesterol: 85 mg
Sodium: 652 mg
Carbohydrate: 31 grams (32% of calories)
Protein: 35 grams (36% of calories)
Dietary fiber: 2 grams

Chicken Tortellini and Roasted Vegetable Salad Recipe

3 cups whole medium mushrooms
2 cups cubed zucchini
2 cups cubed eggplant
1 medium red onion, cut into wedges and separated
1 1/2 packages cheese-filled tortellini
6 cups bite sized red leaf or romaine lettuce
2 cups cooked and cubed boneless, skinless chicken breasts (about 1 1/2 pounds before cooking)

Sun-Dried Tomato and Basil Vinaigrette:
4 sun-dried tomato halves, not packed in oil
1/2 cup hot water
1/2 cup low sodium, reduced fat chicken broth
2 teaspoons dried basil
2 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons water
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper

Sun-Dried Tomato and Basil Vinaigrette:
Place sun-dried tomatoes and hot water in a small container. Let stand about 10-15 minutes or until tomatoes are soft. Combine remaining ingredients in a container with a tight fitting lid. Drain water from tomatoes and add to other ingredients. Finely chop tomatoes, add to other ingredients and shake well. Refrigerate until to ready to use.

Heat oven to 425 degrees. Place mushrooms, zucchini, eggplant and onion in a shallow baking dish and spray generously with cooking spray. Bake 20-25 minutes or until vegetables are browned. Vegetables can also be grilled. Cool to room temperature. Cook tortellini according to package directions, drain and cool to room temperature. Combine roasted vegetables, tortellini, lettuce and chicken in a large bowl. Drizzle with sun-dried tomato and basil vinaigrette; toss to coat and serve.

Makes 6 Servings
Serving Size: 2 cups

Nutrients per serving:
Calories:	244
Total fat:	7 grams (26% of calories)
Saturated fat:	1 gram
Cholesterol:	61 mg
Sodium:	329 mg
Carbohydrate:	21 grams (33% of calories)
Protein:	25 grams (41% of calories)
Dietary fiber:	5 grams

Berry Calcium Smoothie Recipe

This smoothie provides almost 50% of your daily requirement for calcium (RDI for calcium is 1000 mg per day).

2 ounces frozen blueberries
2 ounces frozen raspberries
2 ounces frozen strawberries
1 cup nonfat yogurt- any flavor
2 tablespoons nonfat dry milk
1/2 cup nonfat milk
1/2 cup calcium-fortified orange juice

Combine all ingredients in a blender and process until smooth. You can add ice if desired.

Makes 2 Servings
Serving Size: 12 ounces

Nutrients per serving:
Calories: 197
Total fat: 1 gram (3% of calories)
Saturated fat: trace
Cholesterol: 5 mg
Sodium: 161 mg
Carbohydrate: 37 grams (73% of calories)
Protein: 12 grams (24% of calories)
Dietary fiber: 2 grams

Macaroni and Cheese Recipe

1 1/2 tablespoons reduced calorie margarine
1/4 cup all-purpose flour
3/4 teaspoon dry mustard
1/8 teaspoon ground red pepper
3 cups nonfat milk
1 1/4 cups shredded reduced fat cheddar cheese
1/4 cup shredded reduced fat Swiss cheese
5 cups cooked elbow macaroni, cooked without salt or fat

Preheat oven to 350 degrees. Melt margarine in a small saucepan over medium heat. Add flour and mix well. Add milk and mix with wire whisk over low heat, stirring continuously. Add dry mustard and ground red pepper and cheeses, mix and continue to heat over low heat until cheese is melted.

Pour pasta into a glass-baking dish, add cheese sauce and toss to coat. Season with salt and pepper and bake uncovered at 350 degrees for about 35 minutes or until heated through.

Makes 8 Servings
Serving Size: 6 ounces


Nutrients per serving:
Calories: 238
Total fat: 5 grams (20% of calories)
Saturated fat: 2 grams
Cholesterol: 12 mg
Sodium: 186 mg
Carbohydrate: 33 grams (56% of calories)
Protein: 14 grams (23% of calories)
Dietary fiber: 1 gram

Southwest Potato Wedges

3 medium sweet potatoes
1 tablespoon olive oil
1/4 teaspoon pepper
1/2 teaspoon paprika
1/8 teaspoon salt

Wash each sweet potato and slice into 8 wedges. Place potato wedges in bowl of water and soak for 15 minutes. Preheat oven to 425 degrees and generously spray a nonstick baking sheet with cooking spray. Drain potatoes and pat dry with paper towels. Put potatoes in large re-sealable plastic bag and sprinkle with remaining ingredients and toss to coat. Arrange wedges on prepared baking sheet and bake for 20 minutes. Turn potatoes and bake another 20 minutes or until no tender and golden brown.

Makes 3 Servings
Serving Size: 8 wedges


Nutrients per serving:
Calories: 178
Total fat: 5 grams (25% of calories)
Saturated fat: 1 gram
Cholesterol: 0 mg
Sodium: 195 mg
Carbohydrate: 32 grams (71% of calories)
Protein: 2 grams (5% of calories)
Dietary fiber: 4 grams


Exchanges per serving*:
Starch/Bread 2
Lean Meat 0
Vegetable 0
Fruit 0
Non-fat Milk 0
Fat 1
Other Carbohydrate 0

Chicken Nuggets with Pineapple-Orange Sauce Recipe

1/4 cup egg substitute
2 tablespoons nonfat milk

3 1/2 cups crushed cornflakes
3 boneless, skinless chicken breasts, cut into nugget-sized pieces

Pineapple-Orange Dipping Sauce
1 (8 ounce) can crushed pineapple in juice
1 tablespoon cornstarch
1/4 cup orange juice
1/4 cup barbecue sauce

Dipping sauce:
Pour undrained pineapple into a blender and process into a thick puree. Combine pineapple puree and remaining sauce ingredients in a small sauce pan and bring to boil. Reduce heat and cook until sauce thickens. Remove from heat and set aside.

Preheat oven to 400 degrees. Combine egg substitute and milk in a small bowl and mix well. Place cornflakes in a large plastic bag. Dip a couple pieces of chicken in the egg mixture and then shake with cornflakes to coat. Place coated chicken pieces on a baking sheet that has been sprayed with nonstick cooking spray. Repeat until all chicken pieces have been coated. Bake for 15 minutes or until crispy and no longer pink in the center.

Makes 6 Servings
Serving size: 4 ounces chicken and 2 ounces sauce

Nutrients per serving:
Calories:	375
Total fat:	3 grams (8% of calories)
Saturated fat:	1 gram
Cholesterol:	69 mg
Sodium:	731 mg
Carbohydrate:	55 grams (58% of calories)
Protein:	32 grams (34% of calories)
Dietary fiber:	2 grams

Eggs Benedict

4 eggs
2 English muffins, halved
16 fresh spinach leaves, washed and drained
8 ounces JENNIE-O TURKEY STORE® Extra Lean Turkey Ham, sliced
4 tomato slices, cut 1/4 inch thick
Paprika
Mock Hollandaise Sauce Recipe
(the nutritional analysis below includes the mock Hollandaise recipe)

Bring 6 cups water to a boil in large saucepan over high heat. Reduce heat to simmer. Carefully break 1 egg into small dish and slide egg into water. Repeat with remaining 3 eggs. Simmer, uncovered, about 5 minutes or until yolks are just set.

Meanwhile, toast muffin halves; place on serving plates. Top each muffin half with 4 spinach leaves, 2 ounces warmed turkey ham, 1 tomato slice and 1 egg.

Spoon 3 tablespoons Mock Hollandaise Sauce over each egg and sprinkle with paprika.

Makes 4 servings
Serving Size: 1 egg benedict

Nutrients per serving:
Calories: 275
Total fat: 9 grams (29% of calories)
Saturated fat: 3 grams
Cholesterol: 221 mg
Sodium: 973 mg
Carbohydrate: 24 grams (35% of calories)
Protein: 25 grams (37% of calories)
Dietary fiber: 3 grams

Pork Stew

1 pound boneless lean pork shoulder
1 large onion, chopped
1 teaspoon dried basil
1 teaspoon dried rosemary
2 cups water
3 medium carrots, sliced
1 large green bell pepper, cut into 1 inch pieces
3 cups mushrooms, halved
1/2 cup burgundy wine
1 (8 ounce) can tomato sauce

Trim any excess fat from pork shoulder and cut into 1-inch cubes. Spray a large soup pot (or Dutch oven) with nonstick cooking spray and heat over medium heat until hot. Add pork and cook over medium heat until brown. Stir in onion, basil, rosemary and water and heat to boiling. Reduce heat, cover and simmer about 1 hour or until pork is almost tender. Add remaining ingredients, cover and simmer about 30 minutes or until vegetables are tender, stirring occasionally.

Makes 6 Servings
Serving Size: 12 ounces


Nutrients per serving:
Calories: 123
Total fat: 3 grams (23% of calories)
Saturated fat: 1 gram
Cholesterol: 28 mg
Sodium: 294 mg
Carbohydrate: 11 grams (40% of calories)
Protein: 10 grams (36% of calories)
Dietary fiber: 3 grams

Garlic Steak

1 small, extra lean steak, 4 oz.
2 tablespoons Worcestershire sauce
1 clove garlic, sliced into 10 pieces
Salt and pepper, if desired

Poke holes all over steak with fork, then make 10 little slivers with knife. Put garlic slices into slivers. On plate or in plastic bag, marinate steak in Worcestershire sauce at least 1 hour, turning once, in refrigerator. Away from direct flame, grill or broil steak until done to your liking, turning at least once. Do not char. Add salt and pepper, if desired.

Makes 1 serving
Serving size: 1 (4 ounce) steak

Nutrients per serving:
Calories: 203
Total fat: 8 grams (27% of calories)
Saturated fat: 3 grams
Cholesterol: 68 mg
Sodium: 387 mg
Carbohydrate: 7 grams (15% of calories)
Protein: 24 grams (58% of calories)
Dietary fiber: 0 grams

Parmesan Chicken Strips Recipe

8 boneless, skinless chicken breasts
1/4 cup skim milk
1/4 cup reduced calorie egg substitute
2/3 cup reduced fat breadcrumbs
1/2 cup finely grated Parmesan cheese
1 1/4 teaspoons dried basil
3/4 teaspoon dried thyme
1/4 teaspoon onion powder
1/4 teaspoon pepper

Combine milk and egg substitute in a shallow bowl and set aside. Combine breadcrumbs and next 5 ingredients in another shallow bowl and mix well. Dip chicken strips into milk mixture, then dredge through breadcrumb mixture coating on all sides.

Place chicken strips on a baking dish coated with cooking spray. Bake at 400 degrees for 15-20 minutes or until lightly browned and no longer pink in the center.

Makes 10 Servings
Serving Size: 3 strips (approx. 3 ounces)

Nutrients per serving:
Calories: 260
Total fat: 4 grams (14% of calories)
Saturated fat: 1 gram
Cholesterol: 113 mg
Sodium: 271 mg
Carbohydrate: 6 grams (10% of calories)
Protein: 47 grams (76% of calories)
Dietary fiber: trace

Swordfish

INGREDIENTS

* 2 (6 ounce) swordfish steaks
* 2 tablespoons lemon juice
* 1 tablespoon lemon pepper
* 1 tablespoon dried dill weed

DIRECTIONS

1. Preheat an outdoor grill for high heat, and lightly oil grate.
2. Place swordfish steaks in a medium bowl, and brush with lemon juice. Coat each side with lemon pepper and dill.
3. Place swordfish on the prepared grill, and cook 6 minutes on each side, or until fish is easily flaked with a fork.

NUTRITION INFORMATION

Servings Per Recipe: 2

Amount Per Serving

Calories: 215

* Total Fat: 6.9g
* Cholesterol: 66mg
* Sodium: 847mg
* Total Carbs: 2.8g
* Dietary Fiber: 0.4g
* Protein: 33.7g

Grilled Steak with Red Pepper Sauce Recipe

4 (4 ounce) beef top sirloin steak

1/2 cup commercially prepared fat-free Italian dressing
1/2 cup red wine vinegar
4 medium sweet red bell peppers, divided
1/3 cup chopped green onions
1/4 cup water
1/4 cup dry white wine
3/4 teaspoon beef flavored bouillon granules
Nonstick cooking spray

Trim fat from steak and cut into 4 equal portions. Combine Italian dressing and vinegar and pour over steaks in a large resealable plastic bag. Refrigerate and marinade at least 1 hour, turning occasionally. Remove steaks from bag and discard marinade.

Slice bell peppers in half and remove seeds. Slice one bell pepper into thin strips and set aside. Chop the remaining bell peppers and combine with the next 4 ingredients in a nonstick skillet. Bring to boil, cover and reduce heat and simmer for 15 minutes or until most liquid is absorbed. Remove from heat and allow to cool. Place sauteed pepper mixture in a blender or food processor and process until smooth.

Grill steaks to desired doneness. Saute remaining pepper strips in a skillet with nonstick cooking spray. Remove pepper strips and reheat pepper sauce. Pour sauce over pepper strips and steaks before serving.

Makes 4 Servings
Serving Size: 4 ounces meat and 4 ounces sauce

Looking for a different recipe?
Check out over 650 recipes in our 24 Hour Recipe section!

Nutrients per serving:
Calories:	204
Total fat:	5 grams (23% of calories)
Saturated fat:	2 grams
Cholesterol:	66 mg
Sodium:	313 mg
Carbohydrate:	14 grams (29% of calories)
Protein:	24 grams (49% of calories)
Dietary fiber:	3 grams

Crab Cakes with Creamy Sauce Recipe

1 pound imitation crabmeat, flaked*
3/4 cup shredded carrot
1/2 cup dry breadcrumbs
1/2 cup egg substitute
1 teaspoons chopped parsley
1/2 teaspoon dried Italian seasoning
1/2 teaspoon dried mustard
1/4 teaspoon pepper
1/8 teaspoon garlic powder
2 teaspoons Worcestershire sauce

Seafood Sauce:
1/4 cup reduced fat mayonnaise
1/4 cup fat free sour cream
1/4 cup catsup
1 1/2 tablespoons finely chopped green onions
2 tablespoons prepared horseradish
1 teaspoon chopped fresh parsley
1 1/2 teaspoon lemon juice

*Imitation crab is made from fish and carbohydrate. Although higher in sodium, imitation crabmeat reduces cholesterol 43 mg per serving.

Combine all seafood sauce ingredients in a small bowl and stir well. Cover and refrigerate 1-2 hours.

Combine all crab cake ingredients in a medium bowl and mix well. Shape mixture into 6 patties, cover and refrigerate for 1 hour. Heat a large nonstick skillet over medium heat until hot. Spray with nonstick cooking spray and add patties. Cook 4-5 minutes on each side until golden brown. Serve with sauce.

Makes 6 Servings
Serving Size: 1 patty and 1.5 ounces sauce

Nutrients per serving:
Calories: 177
Total fat: 4 grams (22% of calories)
Saturated fat: 1 gram
Cholesterol: 20 mg
Sodium: 958 mg
Carbohydrate: 22 grams (49% of calories)
Protein: 13 grams (29% of calories)
Dietary fiber: 1 gram

Balsamic BBQ Chicken Recipe

6 boneless, skinless chicken breasts
Salt and pepper to taste
1 tablespoon olive oil
3 garlic cloves, chopped
1 (6 ounce) can tomato paste
1 (14.5 ounce) can reduced sodium chicken broth
2/3 cup balsamic vinegar
2 tablespoons honey
4 green onions

Wash and slice green onions, separating green tops from white bottoms. Heat oil over medium-high heat in a large nonstick skillet. Salt and pepper chicken to taste. Add chicken to skillet and brown chicken for 1-2 minutes per side to seal in flavor. Remove chicken and keep warm. Lower heat to medium low and allow skillet to cool slightly.

Add garlic and white parts of green onion to skillet and saute for 2 minutes. Stir in tomato paste and chicken broth and mix well. Increase heat to medium-high; add vinegar and honey and cook to boil. Reduce heat to low, return chicken to skillet, cover partially and simmer about 30 minutes or until sauce thickens and chicken is no longer pink in the center.

Makes 6 Servings
Serving Size: 1 chicken breast


Nutrients per serving:
Calories: 347
Total fat: 5 grams (14% of calories)
Saturated fat: 1 gram
Cholesterol: 137 mg
Sodium: 522 mg
Carbohydrate: 15 grams (17% of calories)
Protein: 59 grams (69% of calories)
Dietary fiber: 4 grams

Tri-Pepper Pasta Recipe

1 medium green bell pepper, seeded and cut into strips
1 medium red bell pepper, seeded and cut into strips
1 medium yellow bell pepper, seeded and cut into strips
2 cloves garlic, minced
2 teaspoons olive oil
1 cup reduced sodium vegetable broth
1/2 cup Dijon mustard
16 ounces cooked fettuccine

Heat oil over medium heat in a nonstick skillet until hot. Add bell peppers and garlic and saute until crisp-tender. Remove from skillet. Add broth and mustard to the skillet and heat to boil. Reduce heat and simmer for 3-4 minutes. Return peppers to skillet and heat through. Toss peppers and sauce with fettuccine and serve.

Makes 4 Servings
Serving Size: 6 ounces

Looking for a different recipe?
Check out over 650 recipes in our 24 Hour Recipe section!
Nutrients per serving:
Calories: 232
Total fat: 4 grams (17% of calories)
Saturated fat: trace
Cholesterol: 0 mg
Sodium: 534 mg
Carbohydrate: 34 grams (39% of calories)
Protein: 8 grams (14% of calories)
Dietary fiber: 4 grams

Italian Chicken & Vegetables

4 small (4 ounce) boneless, skinless chicken breasts
1/2 cup fat-free Italian salad dressing
1/4 cup water
1/2 teaspoon Italian seasoning
1/2 pound fresh mushrooms, sliced (approx. 3 cups sliced)
2 Roma or plum tomatoes, diced
1 large carrot, julienne cut
1 small Italian zucchini, sliced
3 green onions, sliced

Spray a large skillet with nonstick cooking spray and heat over medium heat. Add chicken and cook until browned on both sides. Remove and set aside.

Add Italian salad dressing, Italian seasoning and water and heat over medium heat. Add mushrooms and cook about 4 minutes, stirring frequently. Stir in tomatoes, carrot and zucchini. Place chicken breasts on top of vegetable mixture. Reduce heat, cover and simmer until chicken is done, about 10 minutes.

Remove chicken and vegetables and cook sauce over high heat, stirring constantly until reduced, about 2 minutes. Sprinkle with green onions and serve over chicken and vegetables.

Makes 4 Servings
Serving Size: 1 chicken breast and 6-8 ounces vegetables


Nutrients per serving:
Calories: 182
Total fat: 2 grams (10% of calories)
Saturated fat: trace
Cholesterol: 66 mg
Sodium: 512 mg
Carbohydrate: 13 grams (28% of calories)
Protein: 29 grams (63% of calories)
Dietary fiber: 3 grams

Balsamic BBQ Chicken

Balsamic BBQ Chicken Recipe

6 boneless, skinless chicken breasts
Salt and pepper to taste
1 tablespoon olive oil
3 garlic cloves, chopped
1 (6 ounce) can tomato paste
1 (14.5 ounce) can reduced sodium chicken broth
2/3 cup balsamic vinegar
2 tablespoons honey
4 green onions

Wash and slice green onions, separating green tops from white bottoms. Heat oil over medium-high heat in a large nonstick skillet. Salt and pepper chicken to taste. Add chicken to skillet and brown chicken for 1-2 minutes per side to seal in flavor. Remove chicken and keep warm. Lower heat to medium low and allow skillet to cool slightly.

Add garlic and white parts of green onion to skillet and saute for 2 minutes. Stir in tomato paste and chicken broth and mix well. Increase heat to medium-high; add vinegar and honey and cook to boil. Reduce heat to low, return chicken to skillet, cover partially and simmer about 30 minutes or until sauce thickens and chicken is no longer pink in the center.

Makes 6 Servings
Serving Size: 1 chicken breast

Nutrition Info.
Calories: 347
Total fat: 5 grams (14% of calories)
Saturated fat: 1 gram
Cholesterol: 137 mg
Sodium: 522 mg
Carbohydrate: 15 grams (17% of calories)
Protein: 59 grams (69% of calories)
Dietary fiber: 4 grams

Marinated Tuna Steaks

4 (4 ounce) tuna steaks
1 small onion, thinly sliced and separated into rings
1/2 cup white wine vinegar
1 tablespoon and 1 teaspoon sugar
2 teaspoons dried mint
Salt and pepper to taste

Place tuna and onion in a shallow baking dish. Combine vinegar and next 3 ingredients and pour over tuna and onion. Cover and marinate in the refrigerator about 2 hours, turning occasionally. Remove tuna and set aside. Place onion and marinade in heavy duty foil and seal tightly.

Generously coat grill of barbecue or broiler rack with cooking spray. Place over medium-hot coals or in a preheated broiler. Place tuna steaks on the grill/rack and cook 6-8 minutes. Turn the steaks and place the foil packet on grill/rack. Continue cooking tuna and onion packet 6-8 minutes or until fish flakes easily with a fork. Serve onion and heated marinade over tuna steaks.

Makes 4 servings
Serving Size: 1 tuna steak

Nutrition Info.
Calories: 195
Total fat: 6 grams (26% of calories)
Saturated fat: 1 gram
Cholesterol: 43 mg
Sodium: 436 mg
Carbohydrate: 8 grams (18% of calories)
Protein: 27 grams (56% of calories)
Dietary fiber: 1 gram