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Nutrition Counseling - Recipes

Sauteed Chicken with Brown Rice and Roasted Pears

 Chicken:

2lbs bonless, skinless chicken breasts, trimmed

1T olive oil

Pinch of salt

1c. low sodium chicken broth

1c. mushrooms, any variety sliced

1/2c. parsley

 Directions:

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.

Rice: 

1c. brown rice, prepare as directed on package, but substitute remaining 1c. low sodium chicken broth in place of water

 Pears: 

2-3 pears, halved and cored

1T lemon juice

1T Splenda or Splenda brown sugar substitute

 Directions: 

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

 Salmon:

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

 Directions:

 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.

 Quinoa:

 1c. dry quinoa

1 bell pepper, chopped

2 large carrots, peeled and sliced

2c. low sodium vegetable broth

 Directions:

 Prepare quinoa per package using broth in place of water. Add remaining ingredients.

 Fruity Yogurt:

 6oz. plain light yogurt

1/2c. raspberries

1T sugar free Jell-O or pudding powder

 Directions:

 Mix sugar free powder with yogurt and top with fruit. 

 Cereal Crusted Chicken with Smashed Red Potatoes and Homemade Applesauce

 Chicken:

 2lbs. chicken legs or thighs, skin removed

2 eggs

1c. skim milk

1c. favorite dry cereal, crushed

1/4c. olive oil

 Directions:

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

1T parsley

6oz. plain Greek yogurt

Directions:

 Boil red potatoes for 15-20 minutes until fork tender. Drain water and mash. Add remaining ingredients and stir well.

 Homemade Applesauce:

 4-6 small/medium apples

1 lemon, juiced and zest

1T cinnamon

1/2 tsp salt

 Directions:

 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.