3. Melt the margarine and combine with cornstarch in a saucepan. Add lemon juice, sherry, and raisins; cook, stirring consistently, until thickened. Pour over fruit and bake at 350°F for 30–45 minutes. Cool slightly before serving.
Exchanges/Choices 3 Fruit • 1 Fat
Calories 205/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 55 mg Total Carbohydrate 42 g • Dietary Fiber 4 g • Sugars 34 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp lemon juice
1 clove garlic, minced
1/4 tsp pepper
1 lb boneless, skinless chicken breast halves
3/4 cup orange juice
12 dried apricot halves
1 Tbsp vinegar
1 tsp Splenda
1 tsp prepared mustard
1/4 tsp ground ginger
1. Preheat oven to 400°F.
2. Combine lemon juice, garlic, and pepper. Brush chicken with the mixture. Arrange chicken on a rack in a baking dish. Cover and bake for 45 minutes.
3. Combine the orange juice and apricots in a small saucepan. Simmer uncovered for 10 minutes or until apricots are tender. Stir in the vinegar, Splenda, mustard, and ginger. Simmer 2 minutes longer. Remove from heat and pour into blender jar. Puree apricots for about 15 seconds.
4. Spread half of the glaze on one side of the chicken; bake 3 minutes longer. Turn chicken and spread with remaining glaze. Bake for 3 minutes more or until chicken is tender.
Exchanges/Choices 1 Fruit • 3 Lean Meat
Calories 180/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 75 mg Total Carbohydrate 13 g • Dietary Fiber 1 g • Sugars 11 g Protein 25 g
WINTER WEEK 1 RECIPES— Wednesday
Serves 4 • Serving size: 1 roll-up
8 oz boneless, skinless chicken breast (trimmed of all visible fat)
1 Tbsp lemon juice
1/2 cup celery, diced
1/2 cup onion, diced
1/2 cup crushed pineapple (fresh or canned light, drained)
Black pepper, to taste
1/4 cup canola mayonnaise
1/2 cup plain fat-free yogurt
4 (6-inch) corn tortillas
Place chicken breasts in boiling water and thoroughly cook. When done, put chicken in the refrigerator to cool while preparing the other ingredients. Combine all other ingredients in a large bowl; mix well. When the chicken has cooled, cut the breasts into small chunks. Add to the other ingredients; mix well. Refrigerate mixture for 2 hours before serving. Spoon equal amounts of the chicken salad in each tortilla and roll up. Pin closed with a toothpick.
Exchanges/Choices 1 Starch • 2 Lean Meat • 1/2 Fat
Calories 205/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 35 mg Sodium 155 mg Total Carbohydrate 20 g • Dietary Fiber 2 g • Sugars 7 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
1 cup dry lentils
4 1/2 cups water
8 oz whole-wheat noodles, cooked
1 tsp Smart Balance Omega oil
1/2 cup fresh mushrooms, sliced
1/2 cup red or green pepper, cut into strips
1/2 medium onion, chopped
2 Tbsp whole-wheat flour
2 tsp dry mustard
1/4 tsp black pepper
8 oz plain fat-free yogurt
1. Combine the lentils and water in a large saucepan. Bring to a boil; cover, simmer until water is reduced and lentils are tender, about 30 minutes. Drain, set aside, and keep warm.
2. Cook the pasta according to the package instructions.
3. Heat the oil in a large frying pan. Add mushrooms, peppers, and onion. Cook until vegetables are just tender. Mix in the flour, mustard, and pepper; stirring constantly, cook over medium heat until mixture is smooth and thickened. Add lentils; mix well. Heat to desired serving temperature. Just before serving, stir in yogurt. Serve over noodles.
Exchanges/Choices 4 1/2 Starch • 1 Lean Meat
Calories 405/ Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 50 mg Total Carbohydrate 78 g • Dietary Fiber 18 g • Sugars 9 g Protein 23 g
WINTER WEEK 1 RECIPES— THURSday
Serves 8 • Serving size: 1 muffin
3/4 cup rolled oats
2 1/2 cups whole-wheat flour
2/3 cup nonfat milk
1/2 cup wheat germ, toasted
3 tsp baking powder
3/4 cup Splenda
1 Tbsp ground cinnamon
2 tsp ground nutmeg
3 Tbsp Smart Balance Omega oil
3 egg whites, beaten
1 cup carrots, finely shredded
1/2 cup zucchini, stemmed and grated
Preheat oven to 350°F. Combine all ingredients and mix well; pour into muffin liners in muffin pans. Bake for about 1 hour. Let cool for about 30 minutes before removing.
Exchanges/Choices 2 1/2 Carbohydrate • 1 1/2 Fat
Calories 260/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 180 mg Total Carbohydrate 42 g • Dietary Fiber 7 g • Sugars 5 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of all visible fat)
1 medium red pepper
2 medium cucumbers
1 Tbsp apple cider vinegar
1/4 tsp pepper
4 oz plain fat-free yogurt
Place chicken breasts in boiling water and cook thoroughly.