Prep Time: 15 Minutes
Servings: 8
8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 tsp basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 Tbsp canola oil
With a sharp knife, cut off the ends of the zucchini and hollow
out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green pepper and
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Yield: 4 servings
Source: "The All New Good Housekeeping Cookbook"
1-1/4 pounds skinless, boneless chicken breast halves
2 tablespoons all-purpose flour
2 tablespoons butter or margarine
1 green onion, finely chopped
1/2 cup water
1/4 cup dry white wine
1 tablespoon water-packed green peppercorns, drained
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon sugar
With meat mallets, or between two sheets of plastic wrap
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HERB-CRUSTED CHICKEN BREAST
Yield: 4 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
INGREDIENTS
- 1/2 cup dry bread crumbs
- 1-1/2 teaspoon sage
- 1 teaspoon fresh rosemary, chopped
- 1-1/2 teaspoon fresh thyme, chopped
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1 large egg, beaten
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From Taste of Home Magazine
Servings: 6
Category: Low Fat
Method: Chill
Prep: 10 min.
Total: 10 min.
2 cups chopped fresh broccoli, cooked and chilled
1/4 cup reduced-fat sour cream
1 to 2 Tbsp minced onion
1 Tbsp fat-free mayonnaise
2 to 3 Tbsp lemon juice
1/4 to 1/2 tsp chili powder
Raw vegetables or baked tortilla chips
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From Taste of Home Magazine
If you’re like me, you can never have enough delicious ways to grill
chicken. The savory sauce in this recipe gives the chicken a wonderful
herb flavor. It’s easy to put together a great meal when you start
with these juicy golden pieces.
-Joanne Shew Chuk, St. Benedict, Saskatchewan
Servings: 4
Category: Low Carb
Method: Grill (gas or charcoal)
Prep: 20 min.
Cook: 30 min.
Total: 50 min.
1 broiler-fryer chicken (3-1/2 to 4 lb), quartered
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From The South Beach Diet Phase 2
This dish is a snap to make, yet it looks and tastes like something
that took special care to create. Feel free to double the recipe for
a crowd (but use two skillets), or halve the recipe for an intimate
dinner. Make sure to buy thinly sliced breasts — they are usually
sold four to a package. If you can’t find them, slice a medium-sized
breast crosswise, resulting in a 1/2-inch thick piece, about 4 ounces
in weight. Place each piece between two sheets of plastic wrap and
pound to flatten to an even thickness.
Serves 4
1 Tbsp olive oil
4 thinly-sliced boneless, skinless
Chicken breast halves (about 4 oz each)
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From Dr. Weil
8 Serving
This is a trouble-free method of making beans from scratch that
doesn’t require soaking the beans overnight. You can, however, shorten
the cooking time somewhat by boiling the beans in a generous amount of
water in a separate pot for 2 minutes, turning off the heat and
letting the beans soak for one hour. Drain the beans, add them to the
crockpot with fresh water and cook according to the recipe.
1 lb dried beans, like pinto or navy
1 onion, chopped
1 clove garlic, chopped
1 bay leaf
Salt and pepper to taste
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From Denise Austin’s Fit Forever
Sandwich in a Snap!
Want to avoid the temptation of grabbing an unhealthy meal on the run?
Then prepare this quick sandwich for a healthy and delicious lunch! It
only takes a few minutes to make and it’ll count towards your dairy
and veggie intake for the day! The best part? It tastes great cold or
heated up in the toaster oven! So eat up!
Makes 1 serving
2 slices light whole-grain bread
2 slices part-skim mozzarella
2 to 3 tomato slices
3 chopped olives
Basil
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Your Valentine will never guess how easy this dessert was to make!
Number of Servings: 8
Serving Size: 1 piece
1 9-inch prepackaged pie crust
2 1.4-oz pkg sugar-free fat-free chocolate pudding mix
1 1/4 cup fat-free milk
1 8-oz container fat-free whipped topping, divided
2 Tbsp mini semi-sweet chocolate chips
1. Preheat oven to 400 degrees. Bake pie crust according to package
directions. Remove from oven and cool thoroughly.
2. In a medium bowl, whisk pudding mix and milk. Fold half (4 ounces)
of whipped topping into pudding mixture and fold until fully blended.
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From The South Beach Diet
This summer, treat yourself to a bowl of delicious, garden-fresh
gazpacho. This refreshing chilled soup originates from Spain and
is easy to make. It’s also good for all three Phases of the South
Beach Diet.
2 1/2 cups tomato or vegetable juice cocktail
1 cup peeled, seeded, finely chopped fresh tomatoes
1/2 cup finely chopped celery
1/2 cup finely chopped cucumber
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped green onion
3 Tbsp white wine vinegar
2 Tbsp extra-virgin olive oil
1 large clove garlic, minced
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