- 8 ounces chicken breast cutlets (4)
- 1 can no-added-salt tomatoes
- Dash hot pepper sauce
- 1 tsp granulated garlic with parsley
- 2 tsp chopped cilantro
- 4 cups frozen corn kernels
- 2 tsp light margarine
- 4 cups ready-to-eat romaine lettuce
- 1 cup sliced cucumber
- 1 cup sliced peeled carrots
- 1 cup sliced tomatoes
- Balsamic vinegar to taste
- Place the chicken breast cutlets in a single layer in a large baking pan. Preheat oven to 350 degrees. Place the tomatoes, hot pepper sauce, garlic and cilantro in a food processor and then pour over the chicken. Bake the chicken until done, about 15 or 20 minutes.
- Place the corn and margarine in a covered microwave container and microwave on high until done, about 4 minutes.
- Make a salad with the romaine, cucumber, carrots, tomatoes, and balsamic vinegar.
- Serve the cutlet topped with the salsa with the corn and salad on the side.
Serves 4. Each serving: 292 calories, 4 g fat, <1 g saturated fat, 0 g trans fat, 48 mg cholesterol, 132 mg sodium, 45 g carbohydrate, 8 g fiber, 25 g protein.
Pineapple Mahi, Brown Rice, Broccoli Saute
- 3 cups prepared brown rice*
- 4 small mahi fillets, 3 oz each
- 6 ounces fresh pineapple, thinly sliced
- 2 tablespoons fresh finely ground ginger
- Juice of one orange
- Black pepper to taste
- 1 head broccoli, cut into florets
- 1 tablespoon olive oil
- Granulated garlic
- Fresh lemon
- (Prepare brown rice according to package directions.) While rice is cooking, preheat oven to 350. Place mahi fillets in single layer in baking dish. Top with thin slices of pineapple, ground ginger, juice of orange, and black pepper. Bake until done, about 20 minutes.
- Meanwhile prepare sauteed broccoli by cutting broccoli into florets and rinsing well under cold running water. Saute in non- stick pan over medium heat using a little olive oil. Season with granulated garlic and lemon at the last minute. Serve all items hot on a plate.
*Can also use other types of rice like black, red, or wehani.
Serves 4. Each serving: 350 calories, 5.5 g fat, <1 g saturated fat, 0 g trans fat, 79 mg cholesterol, 129 mg sodium, 48 g carbohydrate, 5 g fiber, 26 g protein.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.