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