health answers:
Spicy zucchini
In a frying pan heat 1 tbsp of oil, then add 1tbsp of Fennel seed and 1 tbsp of coriander seeds –heat until sizzles 30 sec, then in single layer add 2 zucchini cut into rounds cook for 6-8 min until lightly brown
SOOO yummy
————-Bean and mint salad
2 cups of both green beans AND peas
8 scallions trimmed and sliced
1 large bunch of mint
3tbsp olive oil
grated zest and juice of one lemon
salt and pepper
Crumble feta (optional)
Boil water then add beans and peas cook 3 min, remove and cool under cold water,
Put scallion and mint in a bowl and peas and beans then sprinkle with olive oil, lemon zest, and juice , salt , pepper, add feta toss well.
————–Braised fennel
2 fennel bulbs trimmed and cut in half
2tbsp Olive oil
1/3 cup for Parmesan cheese
boil fennel in water for 6-8 min then in shallow baking pan place fennel, sprinkle Olive oil and cheese cook at 375 for 8 min or until cheese in melted ( the longer you boil the fennel the mellower the taste)
——————Spicy butternut squash
1 butter nut squash halved and seeded
in a bowl add 2 tbsp of fennel seed 1 tbsp of coriander seeds, 1 clove of minced garlic and 2 tbsp of Olive oil add squash ensure well coated bake in oven for 15-20 min at 400 until tender when peicered with a fork
————Chicken Fiesta Mexicana Recipe
Ingredients
# 4 boneless, skinless chicken breast halves
# 2 tbsp. Ground cumin
# 2 tbsp. Garlic powder or minced garlic
# 1/2 tsp. Salt
# 1/4 tsp. Ground black pepper
# 1 cup salsa
# 3/4 cup shredded reduced-fat extra-sharp Cheddar cheese
# 3/4 cup shredded reduced-fat Monterey Jack cheese
# 1 small avocado, pitted, peeled and sliced (optional)
Directions
1. Preheat oven to 350 degrees Fahrenheit.
2. Place chicken in a medium nonstick baking dish. Coat both sides of chicken with nonstick cooking spray. Sprinkle both sides of chicken evenly with cumin, garlic powder or minced garlic, salt, and pepper. Top with salsa and bake 20 minutes.
3. Remove from oven and sprinkle with Cheddar and Monterey Jack cheeses. Bake an additional 10 minutes or until cheese is melted and thermometer registers at 160 degrees Fahrenheit and juice runs clear. Serve with avocado, if using.
Tip: Great side dishes include corn on the cob or Spanish rice. I also use a dallop of light sour cream on top of chicken.
Nutritional Info:
Yield: 4 servings
Calories: 284 calories
Protein: 32g
Carbs: 12g
Fat: 12g
Cholesterol: 76mg
Sodium: 924mg
Fiber: 5g
———-Chicken Turnovers Recipe
Ingredients
# 1 cup diced cooked chicken breast
# 1 cup (4 ounces) shredded reduced-fat cheddar cheese
# 1/4 cup chopped celery
# 1 tbsp. Finely chopped onion
# 1/4 tsp. Salt
# 1/4 tsp. Pepper
# 1 tube (8 ounces) refrigerated reduced-fat crescent rolls
Directions
1. Using a small bowl, combine chicken, cheese, celery, onion, salt, and pepper.
2. Separate crescent dough into eight triangles and top each side with chicken mixture. Fold the dough over, making sure to seal the edges.
3. Place on an ungreased baking sheet and bake at 375 degrees Fahrenheit for 13 to 17 minutes or until a golden brown. Serve warm.
Nutritional Info:
Yield: 8 servings
Calories: 169
Fat: 8g
Cholesterol: 24mg
Sodium: 338mg
Carbs: 13g
Protein: 11g
Diabetic Exchanges: 1 starch, 1 very lean meat, 1 fat
———-Lemon Chicken with Olives Recipe
This Lemon Chicken is great served over brown rice. Other sides you may want to consider serving with it are green beans or carrots or even a salad.
Ingredients
# 4 boneless skinless chicken breast halves (appx. 1 1/4 lb.)
# 1 tbsp. Olive or canola oil
# 1 tbsp. Lemon juice
# 1 tsp. Salt-free lemon-and-pepper seasoning
# 1/4 cup sliced ripe olives
# 4 thin slices lemon
Directions
1. Set oven to broil. Spray boiler rack with cooking spray.
2. Starting at the thickest edge if the chicken breast, cut horizontally until almost to the opposite end. Open the chicken breast so the thickness of each half is even. Repeat for each chicken breast.
3. In a small bowl, mix oil and lemon juice. Drizzle over both sides of chicken breasts. Sprinkle lemon-and-pepper seasoning on each side of the chicken breasts. Place on rack in the broiler pan.
4. Tops of the chicken breasts should be appx. 4 inches from heat. Broil for appx. 10 minutes, turning once. During the last 2 minutes of broiling, place olives and lemon slices on tops of chicken breasts. Make sure that chicken breasts are broiled long enough that the chicken is no longer pink in the center.
Nutritional Info:
Yields: 4 servings
Calories: 210
Fat: 9g
Cholesterol: 85mg
Sodium: 240mg
Carbs: 2g
Protein: 31g
————–Lemon Chicken
1 pound (4 pieces) boneless, skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (more if desired)
2 egg whites
2 teaspoons water
Lemon Sauce:
1/3 cup fat-free, reduced sodium chicken broth
1/4 cup sugar
2 tablespoons grated lemon peel
1/2 cup lemon juice (juice of 3 lemons)
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic, finely chopped
Salt and pepper to taste
2 teaspoons corn starch
2 teaspoons cold water
Heat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half lengthwise. Mix flour, baking soda and red pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well.
Dip chicken, one piece at a time, into the egg white mixture. Place in plastic bag with flour and shake to lightly coat. Place on baking sheet. Repeat with remaining chicken pieces. Bake uncovered for about 20-25 minutes or until chicken is no longer pink in center.
Prepare sauce when chicken is almost done baking. Combine all sauce ingredients except water and cornstarch in a small saucepan. Heat over medium high heat until it reaches a light boil, stirring occasionally. Combine cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce, stirring constantly to avoid clumping. Heat until sauce thickens. Additional cornstarch can be added to create a thicker sauce.
Cut each chicken breast diagonally into slices. Pour lemon sauce over chicken and serve.
