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CLComp 3201-3600

CLComp 3201-3600

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Published by: api-3832053 on Oct 18, 2008
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05/09/2014

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Grilled Tomato-Basil Chicken

Source: CL Low-Fat Low-Calorie Quick & Easy Cookbook
HUs: 3
Serves: 4
Posted by: Betty (BMS2003)
July 12, 2006

My notes: Put a little of the reserved marinade on cut side of the tomato halves when
grilling them.

1/2 t minced garlic
4 plum tomatoes, quartered
3/4 c balsamic vinegar
1/4 c fresh basil leaves
1/2 t ground pepper
1/4 t salt
4 (4-oz) skinned, boned chicken breast halves
Vegetable cooking spray
4 plum tomatoes, halved

Position knife blade in food processor bowl. Combine first 6 ingredients in processor
bowl. Process until smooth. Set aside 1/4 cup tomato mixture.
Place chicken in a large heavy-duty, zip-top plastic bag. Pour remaining tomato mixture
over chicken. Seal bag; turn bag to coat chicken. Marinate in refrigerator 8 hours.

Coat grill rack with cooking spray; place on grill over medium-hot coals (350-400\u00b0).
Remove chicken from marinade, discarding marinade. Coat tomato halves with cooking
spray. Place chicken and tomato halves on rack; grill, covered, 5 to 6 minutes on each
side or until chicken is done and tomato is cooked but still slightly firm. Place chicken on
4 individual serving plates; top each chicken breast half with 1 tablespoon reserved
tomato mixture. Arrange 2 grilled tomato halves on each plate with chicken.

Per serving: Calories 160 (20% from fat), Fat 3.6g (Sat 0.9g), Protein 26.5g,
Carbohydrate 4.7g, Fiber 1.2g, Cholesterol 70 mg, Sodium, 143mg
129
Blueberry Pie Filling

Maida Heatter's New Book of Great Desserts
Healthy Units: 2.5
Serving Size: 10
Posted By: Bawstinn32 (Maria)
July 14, 2006

Comments: You can either use a crumb crust or a traditional crust for this recipe.
Healthy Units do NOT include the crust.

6 cups blueberries (about 2 pints)
1/4 cup cornstarch
1/4 cup cold water
3/4 cup boiling water
1 cup granulated sugar
1/4 teaspoon salt
1 1/2 tablespoons fresh lemon juice
1 tablespoon unsalted butter

Place berries in large bowl of cold water. Let water run off between your fingers as you
scoop up berries and place on paper towels to drain. As you do, pick over them carefully
and remove any unripe berries, loose stems, etc.

In small bowl, stir the cornstarch into the cold water until dissolved. Then add the boiling
water and stir until smooth. Place in 1-quart saucepan.
Add sugar, salt and 1/2 cup of the berries. (Reserve the remaining 5 1/2 cups berries.)

Place pan over medium-low heat and stir constantly. While cooking and stirring, press
the berries against the sides of the pan to crush them. Cook until the mixture comes to a
low boil, then thickens and becomes somewhat clear. It should take about 10 minutes.
Then reduce the heat to low and cook very gently for about 3-4 minutes.

Remove from heat, and stir in lemon juice and butter. Then, in a large bowl, gently mix

the reserved berries with the warm sauce.
Pour into prepared piecrust; let cool. Refrigerate for about 3 hours before serving.
Per Serving (excluding unknown items): 149 Calories; 1g Fat (8.5% calories from fat);

1g Protein; 35g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 60mg Sodium.
Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 1 1/2 Other Carbohydrates.
130
Fragrant Bulgur Pilaf with Toasted Almonds

Rice/Pasta/Grains
Eating Well, spring 2004
Healthy Units \u2013 3
8 (3/4 cup serving)
Diane (rentavet)
July 16, 2006

Eating Well Note: An appealing accompaniment to grilled chicken or fish.
Diane\u2019s Note: You can easily use other vegetables; it is a great way to use up leftovers.

Ingredients
1 TBS extra-virgin olive oil
1 medium onion, chopped
1 clove garlic, minced
1\u00bd tsp ground cumin
\u00be tsp ground cinnamon
\u00bd tsp ground ginger
Pinch of cayenne pepper
1 \u00bd cups bulgur
2 \u00bd cups water

\u00bd tsp salt, or to taste
\u00bd cup slivered almonds
2 cups frozen peas and carrots
1 tsp freshly grated lemon zest
2-3 Tbl lemon juice
Freshly ground pepper to taste
3 Tbl coarsely chopped fresh mint or
parsley

Instructions

1. Heat oil in a large heavy saucepan over medium heat. Add onion and cook, stirring
often, until softened, 3 to 4 minutes. Add garlic, cumin, cinnamon, ginger and cayenne;
cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add water
and salt; bring just to a simmer. Reduce heat to low, cover and simmer until the bulgur is
tender and most of the liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring
constantly, until golden and fragrant, 2 to 3 minutes. Transfer to a plat to cool. Cook
peas and carrots according to package directions.
3. When the bulgur is ready, add lemon zest, lemon juice, pepper, peas and carrots; fluff
and mix with a fork. Sprinkle with mint (or parsley) and almonds; serve hot.

176 calories, 6 g fat, 6 g protein, 8 g fiber, 181 mg sodium
131

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