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