Nutrition Counseling - Recipes
Sauteed Chicken with Brown Rice and Roasted Pears
2lbs bonless, skinless chicken breasts, trimmed
1T olive oil
Pinch of salt
1c. low sodium chicken broth
1c. mushrooms, any variety sliced
Preheat oven to 350 degrees. If chicken breasts are large, halve, making sure to trim off any visible fat. Coat with olive oil, sprinkle with salt, and place in 13x9 baking dish. Bake uncovered for 30-35 minutes. Meanwhile place mushrooms, chicken broth, and parsley in small saucepan, and bring to a boil, lower heat and simmer for 5 minutes. Pour over chicken and bake for an additional 10-15 minutes.
1c. brown rice, prepare as directed on package, but substitute remaining 1c. low sodium chicken broth in place of water
2-3 pears, halved and cored
1T lemon juice
1T Splenda or Splenda brown sugar substitute
Preheat oven to 400 degrees. Take halved pears and toss in lemon juice and sugar substitute. Place middle side up on baking sheet. Sprinkle with sugar substitute and bake for 8-10 minutes until tender.
Oriental Salmon with Quinoa, Carrots, and Bell Pepper
16oz. salmon (4, 4oz fillets)
2T favorite mustard
3T low sodium soy sauce
3T olive oil
2 cloves of garlic, chopped
1 small chunk of fresh ginger, minced
In small bowl, mix mustard, soy sauce, 2T of olive oil, garlic, and ginger together and rub on both sides of salmon fillets. Take remaining 1T of olive oil and coat the bottom of a small fry pan and set on medium heat. Carefully place salmon, flesh side down, in fry pan and heat for 8-10 minutes. Flip and finish cooking for 5-8 minutes.
1c. dry quinoa
1 bell pepper, chopped
2 large carrots, peeled and sliced
2c. low sodium vegetable broth
Prepare quinoa per package using broth in place of water. Add remaining ingredients.
6oz. plain light yogurt
1T sugar free Jell-O or pudding powder
Mix sugar free powder with yogurt and top with fruit.
Cereal Crusted Chicken with Smashed Red Potatoes and Homemade Applesauce
2lbs. chicken legs or thighs, skin removed
1c. skim milk
1c. favorite dry cereal, crushed
1/4c. olive oil
Preheat oven to 350 degrees. Mix eggs, milk, and olive oil in large bowl. Place crushed cereal in separate bowl and place both bowls next to one another. Add chicken pieces to liquid and coat well. Dip in dry cereal and coat. Place in foil lined 13x9 baking dish. Bake 40-45 minutes.
Smashed Red Potatoes:
6-8 small red potatoes, quartered
2 cloves of garlic, smashed
6oz. plain Greek yogurt
Boil red potatoes for 15-20 minutes until fork tender. Drain water and mash. Add remaining ingredients and stir well.
4-6 small/medium apples
1 lemon, juiced and zest
1/2 tsp salt
Core and quarter apples and place in large pot, covering with water. Boil for 15-20 minutes until apples are tender. Drain off water, and add lemon juice/zest, cinnamon, and 1/2 tsp salt. Mash with potato masher until desired consistency.