tsp olive oil
1 lb ground chicken breast, skinless
1/2 c onions, chopped
1/2 c bell peppers, chopped
15 ozs tomato sauce
4 c water
env taco seasoning mix
8 ozs thin spaghetti, uncooked
1/2 c fat-free
cheddar cheese, shredded
oil in a 12" skillet over medium heat. Add chicken, onions, and bell peppers.
Cook until chicken is no longer pink and vegetables are tender. Stir in water,
tomato sauce and taco seasoning mix. Bring to a boil. Add the uncooked spaghetti.
Reduced heat, cover and simmer until spaghetti is tender, about 25 minutes. Sprinkle
290 Calories; 2g Fat; 23g Protein; 38g Carbohydrate; 44mg Cholesterol; 899mg Sodium
Salad With Kiwi
cups mixed salad greens
2 kiwi fruits, peeled and sliced
1 11-ounce can
mandarin oranges, drained
2-3 thin slices of red onion
the salad greens thoroughly and dry. Arrange greens on 4 individual plates. Scatter
the kiwi, mandarin oranges, and red onions attractively on top. Serve with Orange
4; Calories 80; Total fat 0g; Saturated fat 0g; Cholesterol 0mg; Sodium 25mg;
Carbohydrate 18g; Dietary fiber 3g; Sugars 15g; Protein 3g
2 egg whites,
at room temperature
1/8 tsp salt
1/2 cup superfine sugar
2 Tbs potato starch
1/2 cup plus 2 Tbs water
1 Tbs margarine
3/4 cup sugar
oven to 250°F. Beat egg whites and salt with an electric mixer until foamy.
Slowly add sugar one tablespoon at a time while beating on high speed. Add 1 tsp
lemon juice and beat until very stiff and glossy. Spread meringue into a lightly
greased 9 inch pie shell and bake 1 hour. Cool. While pie shell is cooling, combine
potato starch, 2 Tbs water and 1 tsp lemon juice in a bowl. Stir until potato
starch is dissolved. Place 1 cup strawberries and 1/2 cup water in a saucepan
and bring to a boil. Add potato starch mixture, margarine and 3/4 cup sugar. Stir
until mixture is thick and clear. Place remaining berries into baked, cooled meringue
shell and pour glaze over. Refrigerate until set.
Servings; Per serving: 167 Calories, 1.4g Fat, 0mg Cholesterol, 1.6g Protein,
38.8g Carbohydrates, 2.0g Fiber, 67mg Sodium.
2 c skim milk
2 tsps salt
1 env dry yeast
3 tbsps warm water, 105
to 115 degrees
1/4 c reduced fat margarine, melted
6 c unbleached flour
In a one
quart saucepan, heat milk almost to the boiling point. Add sugar and salt. Cool
to lukewarm. In a mixing bowl, dissolve yeast in warm water. Add milk mixture,
margarine, egg, and three cups flour. Mix until smooth. By hand, stir in remaining
flour until well blended. Cover and refrigerate several hours or overnight. Dough
will be very sticky. Add enough extra flour to make a soft dough. Then, punch
down dough and divide into thirds. Roll each third into a twelve inch circle.
Cut each circle into sixteen pie-shaped wedges. Roll each wedge into a crescent
shape. Place on prepared baking sheets. Cover and let rise in warm place until
doubled in size. Bake in a 375 degree oven for 15 minutes, or until golden brown.
servings; 68 Calories; 1g Fat (8% calories from fat); 2g Protein; 14g Carbohydrate;
5mg Cholesterol; 102mg Sodium
1/2 c onions - chopped
4 ozs green chilies - chopped
4 c chicken broth
2 c long-grain white
rice - cooked
10 ozs tomatoes and green chilies - undrained
5 ozs chicken
breast strips - cooked and cubed
1 tbsp lime juice
low-fat tortilla chips
In a large saucepan,
cook onions and chilies until tender. Add broth, rice, tomatoes, and chicken cubes.
Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir
in lime juice. Top each serving with tortilla chips.
servings; 169 Calories; 1g Fat; 7g Protein; 32g Carbohydrates; 9mg Cholesterol;
Low Fat Frijoles
(Mexican Baked Beans)
pound dried pinto beans
5 cups water
1 medium onion, peeled and diced
1 teaspoon salt
beans and clean debris. Place beans and onion in a large pot with the water. Cover
and simmer over low heat for at least 2 1/2 hours. Or use a slow-cooker such as
a crock pot for overnight cooking. (Note: Do not soak beans prior to cooking.)
Add salt when the beans are done cooking.
servings; Serving Size 2/3 cup Exchanges: Starch/bread 2 Per Serving: 161 Calories,
0.6 (gm) Fat, 219 (mg) Sodium, 9.1 (gm) Fiber, 10 (gm) Protein, 30 (gm) Cholesterol,
634 (mg) Potassium, 0 (mg) Cholesterol.
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