INGREDIENTS:
INGREDIENTS:
Ingredients:
INGREDIENTS:
Easy Parmesan Garlic Chicken
1/2 cup Parmesan Cheese
1 envelope Italian Salad Dressing & Recipe Mix
1/2 tsp. garlic powder
6 boneless skinless chicken breast halves (about 2 lb.)
DIRECTIONS:
PREHEAT oven to 400°F.
Mix cheese, salad dressing mix and garlic powder.
MOISTEN chicken with water; coat with cheese mixture.
Place in shallow baking dish.
BAKE 20 to 25 min. or until chicken breasts are no longer pink in centers and juices run clear (170°F).
Diet Exchange:
5 Meat (Very Lean),1 Fat
Sweet Potato Salad
5 sweet potatoes (about 2 pounds), peeled and cut into 1 - inch chunks
1 C. mayonnaise
1/4 C. honey
1 Tbls. yellow mustard
1/2 C. walnuts, chopped
1/4 teas. salt
DIRECTIONS:
Cook potatoes until they are fork tender, about 10 to 20 minutes.
While the potatoes are cooking, in a large bowl mix the rest of the ingredients.
When potatoes are done, drain well. Add the potatoes to the mixture, mixing until they are well coated.
Let them chill up well in the refrigerator.
Frozen Lemonade Squares
18 squares Low Fat Honey Grahams, finely crushed (about 1-1/4 cups crumbs)
1/3 cup margarine or butter, melted
1 qt. frozen vanilla yogurt, softened
1 can (6 oz.) frozen lemonade concentrate, thawed
1/2 cup thawed LITE Whipped Topping
Mint sprigs and lemon slices (optional)
DIRECTIONS:
MIX crumbs and margarine. Press firmly onto bottom of 9-inch square pan.
BEAT yogurt and lemonade concentrate in large bowl with electric mixer on medium speed until well blended. Spread over crust.
FREEZE 4 hours or until firm.
Cut into squares. Serve each square topped with a dollop of whipped topping, mint sprigs and lemon slices, if desired.
BEAN BURGERS
1 (16 ounce) can kidney, pinto, or black beans
2 cups cooked brown rice or millet
2 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 cup Parmesan cheese
1/4 cup finely chopped onions
Salt and pepper to taste (optional)
Directions:
Combine all ingredients in a large bowl and mash with a fork or potato masher. Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking. Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.
Nutritional Information Per Serving (1 burger):
Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g
Diabetic Exchanges: 1-1/2 Starch
Serves 8
Hawaiian Quesadillas
Ingredients:
8 flour tortillas
1 cup of shredded Cheddar cheese
4 slices of deli-style ham (or more if you like lots of meat)
8 tablespoons crushed pineapple, drained well
1 cup of cheese, either Cheddar or cheese of your choice
Directions:
Lay out 4 tortillas, spread the cheese evenly between the 4 tortillas.
Then add 1 slice ham on top of the cheese.
Spread 2 Tabls. drained pineapple over top of each slice of ham.
Spread the last cup of cheese evenly over the pineapple.
Top each with another tortilla.
In a large sprayed skillet, over medium heat, cook each quesadilla for about 1-1/2 minutes per side, warmed through and the cheese is melty.
Slice into wedges and serve with a bottles fruit salsa or home made fruit salsa.
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