Broiled Pineapple Chicken Salad

Ingredients:

• 4 skinless boneless chicken breast

• 1/4 medium pineapple cored and cut into wedges

• 6 cups shredded lettuce

• 1 cup jicama peeled and cut into bite size pieces 

• 1 cup shredded carrots

• 6 ounces fat-free yogurt pineapple or tropical flavored 

• 2 tablespoons pineapple juice -- or orange juice

• 1/2 teaspoon curry powder

• dash pepper 

Instructions:

Spray unheated rack of broiler pan with Pam. Arrange chicken or turkey pieces on rack. Broil 4-5 in. from heat for 6 min. Turn chicken or turkey. Add pineapple wedges to broiler pan. Broil 6-9 min more or til poultry is done. Turn pineapple once during broiling. Line 4 salad plates with lettuce. Cut chicken or turkey into bite size strips. Arrange chicken and pineapple on each plate. Sprinkle with carrot and jicama. For dressing, stir together yogurt, juice, curry powder and pepper. Drizzle over salads. 

Quantity: Makes 4 servings 


Chicken Fajitas 

Ingredients: 

• 1 pound boneless, skinless chicken breast 

• 2 cups sliced onion 

• 1/2 cup red bell pepper strips 

• 1/2 cup yellow bell pepper strips 

• 1/2 cup green bell pepper strips

• 1 teaspoon olive oil 

• 8 teaspoons Lawley's Fajita Spices and Seasonings Mix
  (add more if you like spicier food)

• 1/4 cup water

• 6 flour tortillas (8-inch) 

Instructions: 

Slice chicken breasts into thin strips. In a large nonstick skillet, heat 1 teaspoon olive oil. Sautee onions and bell peppers until tender. Remove from skillet and set aside. In same skillet, saute chicken strips until they are no longer pink in thickest part and are lightly browned. Add Lawley's Spices and Seasonings and 1/4 cup water; blend well. Bring to a boil; reduce heat. Simmer uncovered, 3 to 5 minutes, stirring occasionally. Return vegetables to skillet to heat. 

To serve, divide mixture evenly among 6 warm flour tortillas. Roll up tortillas to enclose filling. Garnish with salsa and nonfat sour cream, if desired. 

Nutrition Facts: 

Amount Per Serving: Calories 234, Fat 5.1 g, Cholesterol 42 mg, Sodium 474 mg

Ingredients:

• Cooking spray

• 1 (4-pound) boned rump roast

• 6 cups (1/4-inch-thick) sliced onion (about 3 medium)

• 2 tablespoons Hungarian sweet paprika

• 1/2 teaspoon dried basil 

• 1/2 teaspoon dried oregano 

• 1/2 teaspoon dried thyme 

• 3 garlic cloves, crushed 

• 1/2 cup water 

• 1/2 cup dry red wine or 2 tablespoons red wine vinegar

• 1 (14-1/4-ounce) can low-salt beef broth 

• 6 small red potatoes (about 1 pound) 

• 1/2 teaspoon salt 

• 1/4 teaspoon black pepper 

• 6 carrots, cut into 1-1/2-inch-thick pieces (about 1 pound)

Instructions:

Preheat oven to 300º.

Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add roast, browning on all sides. Remove from pan; reduce heat to medium. Add onion; saute 10 minutes. Add paprika, basil, oregano, thyme, and garlic; saute 1 minute. Add water, wine, and broth; bring to a boil. Peel a 1/2-inch strip around each potato. Stir in salt, pepper, carrots, and potatoes. Return roast to pan. Cover and bake at 300º for 2 hours. Turn roast; cover and bake an additional hour or until tender. Serve with vegetables and broth.

Nutrition Facts: 
Amount Per Serving: Calories 237, Fat 5.7 g, Cholesterol 76 mg, Sodium 354 mg, 


Banana Cream Pie 2 

Ingredients:

• 1 vanilla wafer crumb crust

• 1 0.9 ounce package banana cream pudding and pie filling mix

• 2 cups skim milk

• 1 pound ripe bananas

• 1-1/2 cups nondairy light whipped topping, thawed

Instructions:

Prepare pie crust; chill 2 hours or longer before filling. Prepare pudding with skim milk according to package directions. Refrigerate 5 minutes. Peel bananas and slice thin. Arrange 1 cup of sliced bananas in bottom of pie shell; very carefully spoon or pour filling evenly over bananas. gently spread whipped topping to cover the pudding. Arrange remaining sliced bananas on top. Cover whole pie carefully with plastic wrap. Chill 2 to 3 hours, until set and firm. To serve, cut into 8 equal wedges. 

Nutrition Facts: 
Amount Per Serving: Calories 170, Fat 6 g, Cholesterol 0 mg, Sodium 235 mg 

Quantity: Serves 8 

Ingredients:

• 4 medium baking potatoes, peeled, thinly sliced 

• 1/4 cup butter or margarine 

• 1 garlic clove, pressed 

• 2 green onions with tops, sliced 

• 1/4 cup freshly grated Parmesan cheese

Instructions:

Preheat the oven to 400 degrees F. Arrange the potatoes in an 9 x 13 inch baking dish. Combine the butter and garlic in a small microwave-safe dish. Microwave on high for 30 seconds or until the butter melts; stir. Drizzle the butter mixture over the potatoes. Sprinkle with the green onions and cheese. Bake for 35 to 45 minutes or until the potatoes are tender and light brown. 

Nutrition Facts: 
Amount Per Serving: Calories 230, Fat 14 g, Sodium 242 mg, 

Quantity: Makes 4 Servings

Sugar Free/Low Sugar Recipes

Baked Steak With Creole Sauce

Ingredients:

• 2 tsp. olive oil 

• ¼ cup onion, chopped 

• ¼ cup green pepper, chopped 

• 8 oz canned tomatoes 

• ½ tsp. chili powder 

• ¼ tsp. celery seed 

• ½ tsp. garlic powder

• 1 lb. boneless round steak

Instructions:

In large skilled, over medium heat, heat oil. Add onions and green pepper and sauté until onions are translucent (about 5 minutes). Add tomatoes and seasonings; cover and let simmer over low heat for 20 to 25 minutes. Trim all visible fat off steak. In a nonstick pan or pan sprayed with nonstick cooking spray, lightly brown steak on each side. Transfer steak to 13 x 9 x 2-inch baking dish; pour sauce over steak and cover. 

Bake in 350 degree oven for 1-1/4 hours or until steak is tender. Remove from oven; slice steak and arrange on a serving platter. Spoon sauce over steak and serve. 

Nutrition Facts: Servings: 4 Amount Per Serving: Calories 195, Fat 9 g, Cholesterol 66 mg, Carbohydrates 4 g, Sodium 150 mg

Cashew Chicken

Ingredients:

• 1 can (6 ounces) sliced water chestnuts, rinsed and drained 

• 1/2 teaspoon garlic powder 

• 1 tablespoon dry white wine 

• 1 teaspoon vegetable oil 

• 2 cups sliced mushrooms 

• 2 cups hot, cooked white rice

• 2 tablespoons Hoisin Sauce (optional) 

• 12 ounces boneless skinless chicken breasts, cut into

• 1 x 1/2 inch pieces 

• 1 tablespoon cornstarch

• 1 tablespoon reduced sodium Soy Sauce

• 6 green onions, cut into 1 inch pieces

• 1 red or green bell pepper, thinly sliced

• 1/4 cup roasted cashews

Instructions:

Place chicken in large resealable plastic food storage bag. Combine cornstarch, wine, soy sauce and garlic powder in small bowl; whisk until well blended. Pour over chicken pieces. Seal bag; toss to coat. Marinate in refrigerator 1 hour. Drain chicken; discard marinade. Heat oil in wok or large nonstick skillet until hot. Add onions; stir-fry 1 minute. Add chicken; stir-fry 2 minutes or until browned. Add mushrooms, pepper and water chestnuts; stir-fry 3 minutes or until vegetables are crisp-tender and chicken is no longer pink in center. Stir in hoisin sauce; cook and stir 1 minute or until heated through. Serve chicken and vegetables over rice. Top each serving evenly with cashews. Serve immediately. 

Nutrition Facts:

Amount Per Serving: Calories 274, Fat 7 g, Cholesterol 36 mg, Sodium 83 mg

Deep-Dish Berry Pie

Ingredients:

• 8 cups mixed fresh berries-blueberries, raspberries,
  blackberries, strawberries (halved, if large), rinsed and drained

• 2 tablespoons fresh lemon juice 

• 1 teaspoon grated lemon zest 

• 1 tablespoon light rum (optional)

• non sugar replacement equal to 1/2 cup sugar 

• 2 tablespoons unbleached all-purpose flour 

• 1/4 cup tapioca

• 1 sheet frozen puff pastry, thawed according to package directions

• 1 large egg, beaten with 1 tablespoon water 

Instructions:

In a large bowl, gently toss berries, lemon juice, lemon zest, rum (if using), sugar replacement, flour, and tapioca. Place in a 1 1/2-quart ovenproof round baking dish. Set aside. Meanwhile, roll out pastry on a lightly floured work surface to 1/8-inch thick. Using a sharp knife, cut out a circle 2 inches larger than the baking dish. Set scraps aside. Brush the circle with the egg-water mixture and place, brushed side down, over the baking dish. Stretch the pastry tight (like a drum), pressing the overhanging dough onto the sides of the baking dish. Cover with plastic wrap and refrigerate for 1 hour. Cover and refrigerate remaining egg-water mixture. Cut the scraps into small decorative shapes with little cookie cutters or a sharp knife. Cover with plastic wrap and refrigerate. 

Preheat the oven to 450°F. When ready to bake, brush the top with the remaining egg mixture and lightly press decorative shapes on the top. Brush the tops of the shapes with egg mixture. Bake for 15 minutes, then reduce oven temperature to 375°F. Bake for another 25 minutes, until pastry is golden. Remove from oven and cool on a rack. Serve warm or at room temperature. 

Quantity: Makes 12 servings 

Nutrition Facts: 
91 calories (22% calories from fat), 2 g protein, 2 g total fat (0.5 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 18 g cholesterol, 17 g sodium 

Diabetic Exchanges: 1 carbohydrate (1/2 bread/starch, 1/2 fruit)

Stay Connected : Solutions By Email

Receive our free monthly newsletter packed with motivational thoughts, articles, tips, products and resources to help you make your family's life healthier and fun. We help you handle today's tough issues like healthier lifestyles, child development, education, self-appreciation and more. Receive Monthly Newsletter