A Touch of Sugar Healthy Lifestyle Foods

Oven-Fried Parmesan Chicken

Serves 2           Serving size:    4 ounce chicken breast

 Non-stick Cooking Spray

2   (3-4 ounce) boneless skinless chicken breast

¼ cup nonfat plain yogurt

¼ cup plain bread crumbs

1 tablespoon grated Parmesan Cheese

½ tablespoon flour

¼ teaspoon paprika

 Preheat oven to 450 degrees and spray cooking sheet

1. Place chicken in yogurt and refrigerate while preparing the rest of the ingredients.
2. In small bowl, mix the rest of the ingredients
3. Coat each piece of chicken with yogurt and dredge in crumb mixture, pressing down on both sides to get a coating of crumbs
4. Place chicken on cookie sheet, spray lightly with cooking spray
5. Bake for 15-20 minutes or until chicken is tender and juice runs clear.

 Nutritional Information

Calories  220                           Total Fat 4.5 g             Saturated Fat  1.5 g

Cholesterol      75 mg              Sodium  200 mg          Carbohydrates  12 g

Dietary Fiber  1 g                    Sugars  2 g                  Protein  30 g

 Rice & Vegetable Pilaf

Serves 6           Serving Size: approx. 3 oz or 1/3 cup

        INGREDIENTS

1 cup low-sodium chicken broth
1/2 cup brown rice
1 cup chopped fresh mushrooms
1 cup shredded carrots
1/2 cup chopped fresh parsley sprigs
1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper

 INSTRUCTIONS

In a medium saucepan over high heat, bring chicken broth to a boil. Add rice and cover. Reduce heat and simmer 20 minutes.

Remove from heat and let stand 5 minutes. Stir in remaining ingredients. Return to low heat and cook another 5 minutes. Fluff with a fork and serve immediately.    

 Nutritional Information

Calories: 70 , Protein: 2 gm, Carbohydrates: 15 gm, Total Fat: 0 gm
Saturated Fat: 0 gm, Polyunsaturated Fat: 0 gm, Monounsaturated Fat: 0 gm
Cholesterol: 0 mg, Sodium: 18 mg , Potassium: 175 mg,Calcium: 21 mg

Oatmeal Cookies

Serves: 16                  Serving Size:   2 cookies

Non-stick  Oil Spray

6 tablespoons light stick margarine

½ cup firmly packed light brown sugar

1 tablespoon

½ cup Egg substitute or 1 large egg without yoke

1 teaspoon vanilla extract

1 cup all-purpose flour

¼ teaspoon baking soda

¼ teaspoon nutmeg

¼ teaspoon ground cinnamon

1 cup uncooked quick-cooking oatmeal

Flour for rolling dough

• Preheat oven to 375 degrees F.  Lightly spray two baking sheets with vegetable oil spray.
• In a large mixing bowl, beat margarine and brown sugar with an electric mixer on medium until creamy, about 2 minutes.  Stir in corn syrup and vanilla extract.
• In a medium bowl, stir together 1 cup flour, baking soda, cinnamon and nutmeg.  Gradually add to margarine mixture, stirring after each addition until dough pulls away from side of bowl   Stir in oatmeal.
• Lightly flour hands and roll dough into 1-inch balls.  Place 2 inches apart on baking sheets.
• Dip a fork in flour and slightly flatten each cooking to about ½ inch thick.
• Bake for 8 to 9 minutes, or until lightly browned.  Immediately transfer cookies from baking sheet to cooling racks.  Cookies can be stored in an airtight container for up to one week.

Calories 95       

Total fat 3 g      

Saturated Fat 1g

Fiber 1 g           

Protein 2g 

Sodium 52 g       

Carbohydrates  17 g

Potassium  52 mg

Cholesterol 0 mg                         

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