Santa Fe Chicken

Yield: 1 Serving

4 oz Chicken breast; boneless
1 ts Butter; or margarine
1 tb Lime juice
1/4 ts Chili powder
1/8 ts Garlic powder
1 tb Cilantro; chopped

Pound chicken breasts between 2 pieces of plastic wrap

In a shallow plate microwave butter on HIGH for 15 seconds

Stir in the lime juice. Place chicken in plate and coat with
butter-lime mixture

Sprinkle with chili powder, garlic powder, and cilantro

Cover with plastic wrap and microwave on HIGH for 1 minute and 45
seconds

Let stand several minutes


SERVING SUGGESTION: While chicken is standing after cooking, microwave
some summer squash and red pepper strips, until tender, about 3
minutes on HIGH. Measure portion.

DAM/FM exchanges:
4 Meat 1 Fat

Lemon Meringue Pie Meringues
Makes 20 servings
Calling all lemon pie lovers! These simple, light-as-a-feather meringue cookies boast a delicate crunch and a sweet lemony taste that will remind you of the classic pie. Make them for special occasions, like bridal and baby showers, or serve them with bowls of berries and frozen yogurt for a taste of all things summer. Store them in an airtight container to maintain crispness.
Ingredients
3 large egg whites
¼ teaspoon cream of tartar
2/3 cup granulated sugar
1 ½ teaspoons fresh lemon juice
1 ½ teaspoons lemon zest
1/8 teaspoon vanilla
Instructions
1. Preheat the oven to 225°F. Line 2 cookie sheets with silicone liners or parchment. Set aside.
2. Place the egg whites, cream of tartar, and sugar in a metal mixing bowl, and place over a pan of simmering water. Heat for 2 to 3 minutes, or until sugar dissolves and egg whites are slightly warm.
3. Remove the bowl from the heat and beat the egg whites with an electric mixer on high for 4 to 5 minutes or until very stiff peaks form. With a spatula, gently fold in the lemon juice, zest, and vanilla, being careful not to deflate meringue mixture.
4. Using a tablespoon, immediately spoon the meringue mixture onto the cookie sheets. Bake for an hour, or until cookies lift cleanly off the cookie sheet. Turn off the oven, and leave the cookies in oven for 15 minutes. Remove and cool on a rack. Store cookies in an airtight container.
DARE TO COMPARE: You need to eat a dozen of these meringues to equal the carbohydrates in one piece of Marie Callender’s Lemon Meringue Pie. To match the just the calories, you need to eat the entire batch!
Nutrition Information Per Serving: (1 meringue) Calories 30 | Carbohydrate 7g (Sugars 7g) | Total Fat 0g (Sat Fat 0g) | Protein 1g | Fiber 0g | Cholesterol 0mg | Sodium 10mg |
Food Exchanges: ½ Carbohydrate
Carbohydrate Choices: 1/2

Caribbean Breakfast Scramble

Serves 4

Cooking Spray

¼ Cup onion (finely chopped)

½ Green pepper (chopped)

¼ tsp Salt

¼ tsp Red pepper flakes

½ tsp Cumin

Dash Paprika

2 Cups eggbeaters

1 Small avocado (peeled and sliced)

1 Cup sliced papaya

Methods/steps

1. Spray a large skillet with cooking spray, heat and sauté onions, peppers until soft.

2. Add salt, red pepper flakes, cumin, paprika, and eggbeaters, cook until eggbeaters are just cooked.

3. Serve with sliced avocados, and papaya.

Additional Tips

Nutritional Information: 173 calories, 14 gm protein, 13 gm carbohydrate, 7.7 gm fat, 0 mg cholesterol, 379 mg sodium

Food mover windows to close: 2 protein, 1 fruit, 1 fat

Tip: If you like it extra-spicy kick it up a notch by adding extra red pepper flakes, or chop in some jalapeno peppers.

Asian Broccoli Slaw

Serves 8

20 oz broccoli coleslaw mix

1 (3oz) package of oriental flavor instant Ramen noodles

½ Cup fat-free Italian salad dressing

1 Tb Apple cider vinegar

3 Tb Splenda blend brown sugar

Cooking spray

¼ Cup slivered Almonds

¼ Cup unsalted shelled sunflower seeds

2 Chopped green onions

Methods/steps

1. Combine fat-free dressing, cider vinegar, Splenda brown sugar, and packet of seasoning from Ramen noodles.

2. Place Ramen noodles in a Ziploc bag and lightly crush with a rolling pin.

3. Spray a skillet with cooking spray and toast crushed noodles, almonds and sunflower seeds for a few minutes.

4. Combine all ingredients in a large bowl.

5. Serve immediately or store in a refrigerator until ready to use.

Additional Tips

Nutritional Information: 110 calories, 4.4 gm protein, 15.8 gm carbohydrate, 4.2 gm fat, .3 mg cholesterol, 441 mg sodium

Food mover windows to close: 2 vegetable, 1 fat, 1 extra

Tip: This is a modified lower-fat and calories version of the typical party favorite.

Blackened Flank Steak Salad

Serves 4

12 oz Flank steak

¼ tsp Black pepper

1 tsp Sea salt

1 tsp Sugar

1 tsp Paprika

1 tsp Ground coriander

1 tsp Ground cumin

¼ tsp cayenne

2 tsp chili powder

1 Tb Olive oil

Juice 1 lime

6 Cups lettuce

1 Peeled sliced cucumber

½ Cup thinly sliced red onion

1 Cup cherry tomatoes

Methods/steps

1. Mix together black pepper, sea salt, sugar, paprika, ground coriander, ground cumin, cayenne pepper, and chili powder.

2. Press spice mixture on to both sides of steak, drizzle with olive oil, cover and refrigerate over night.

3. Grill steak until cooked to desired doneness, and drizzle with lime juice. (Steak can also be cooked in the oven under the broiler.) Slice steak on an angle into thin slices.

4. Mix together lettuce, cucumbers, red onions and tomatoes. Top with slices of steak.

5. Serve with favorite fat-free dressing, sweet dressings like raspberry and French work best.

Additional Tips

Nutritional Information: 167 calories, 15.5 gm protein, 6.7 gm carbohydrates, 8.8 gm fat, 30 mg cholesterol, 633 mg sodium

Food Mover Windows to Close: 2 proteins, 1 vegetable, 1 fat

Tip: This rub works well on chicken and seafood. If you like it less spicy cut back on the pepper and cayenne a little.

Grilled Chicken with Honey Mustard Sauce

Serves 4

1 lb. skinless, boneless chicken cutlets, cut into four equal pieces.

1 TBS olive oil

1 TBS minced garlic

1/2 tsp onion powder

1/4 tsp pepper

1/4 tsp salt

4 light rolls

1 sliced tomato

4 thin slices of red onion

Ingredients for Honey Mustard:

2 TBS brown mustard

2 tsp honey

1 - 2 packets artificial sweetener

1 TBS apple juice

Methods/steps

1. Mix together mustard, honey, artificial sweetener and apple juice and refrigerate.

2. Place chicken with olive oil, minced garlic, onion powder, pepper and salt in a Ziploc bag and refrigerate for at least one hour.

3. Grill chicken until just cooked through (white in the center).

4. Assemble chicken, tomato and red onion on four rolls. Secure with toothpicks and cut in half. Serve with honey mustard sauce.

Additional Tips

This recipe works great with barbecue sauce or fat free Miracle Whip as a spread. You can also pre-marinate chicken in fat free Italian dressing instead of the marinade above.

Nutritional Information:

266 calories, 29 gms protein, 18 gms carbohydrates, 8 gms fat, 72 mgs cholesterol, 460 mgs sodium

FoodMover windows to close:

3 protein, 1 starch

Bourbon Barbequed Pork Loin

Serves 4

16 oz lean boneless pork loin, cut into 4 pieces

¼ cup catsup

2 Tb bourbon (orange juice can be used instead of bourbon if desired)

1 Tb mustard

1 tsp onion powder

1 tsp garlic powder

1 Tb lite soy sauce

Tabasco to taste

6-oz. cling sliced peaches in their own juice (drained, reserving juice)

Methods/steps

1. Mix all ingredients together with 2 Tb peach juice.

2. Cover a baking sheet with aluminum foil.

3. Turn oven on to broil.

4. Place pork loin on coated baking sheet and top with sauce.

5. Broil for about 3-5 minutes until pork is cooked through.

Additional Tips

Lean pork is very low in fat and can be used in many recipes as a delicious alternative to having poultry or fish.

Nutritional Information:

229 calories, 20 gm protein, 9 gm fat, 9.5gm carbohydrate, 57 mg cholesterol, 423mg sodium

FoodMover windows to close:

3 Protein, ½ Fruit

Jasmine Rice Medley with Pine Nuts

Serves 6

2 Tb I Can’t believe it’s not butter light

1 Small onion sliced thin

½ Cup sliced carrots

1 Cup jasmine rice

2 Cups low sodium chicken broth

½ tsp Salt

Jazz up your Jasmine rice by adding either ¼ tsp cumin, a dash of nutmeg, or ½ tsp cinnamon

2 Tb Pine nuts

Methods/steps

1. Heat I can’t believe it’s not butter in a small pot.

2. Sauté onions, carrots and rice for about 5 minutes.

3. Add broth and salt and cook for about ½ hour until all the liquid is absorbed.

4. Sprinkle with pine nuts and serve.

Additional Tips

Nutritional Information: 167 calories, 4 gm protein, 28 gm carbohydrate, 4 gm fat, 1.7 mg cholesterol, 321 mg sodium

Food Mover Windows to Close: 2 Starch, 1 Fat

Tip: Basmati, brown, and wild rice all work well in this recipe in place of the jasmine rice.

Barbequed Chicken With Grilled Onion
(serves 4)
1 pound thin, boneless, skinless chicken cutlets
1 Tb minced garlic
4 Tb barbeque sauce
2 Tb fat-free Italian dressing
2 Tb lite soy sauce
1 large Spanish onion, sliced
2 ears of corn, cut in half
Can`t Believe It`s Not Butter pump spray
1 bag salad greens
1 cup cherry tomatoes
dressing
Mix together garlic, barbeque sauce, fat-free Italian dressing, and soy sauce.

Place chicken in zip lock bag with marinade mixture and refrigerate for several hours.

Grill chicken and onion, until onions soften with grill marks on outside and chicken is cooked through.

While chicken is cooking, boil corn, and mix cherry tomatoes with salad greens.
Serve each person 1 piece of chicken and 1 ear of corn with butter spray and salad on the side.

FoodMover windows to close:3 Protein 1 Starch 1 ½ Vegetable ½ Fruit
Nutritional Information:213 Calories, 23.5 gm Protein, 26.4 gm Carbohydrate, 2.2 gm Fat, 49 mg Cholesterol, 832 mg Sodium