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Recipes
Orange Chicken
Nancy Fisher, R.D.
- 1 (6 oz.) can frozen orange juice concentrate, thawed
- 1/4 c. water
- 2 Tbsp. lite soy sauce
- ½ tsp. pepper
- 1 clove garlic, minced
- 2 Tbsp. chopped, candied or regular ginger
- 4 chicken breasts, skinned
Early in the morning or the day before serving: Combine first six ingredients in a bowl and pour into plastic bag. Add chicken and marinate 12 hours or overnight.
Preheat oven to 375 degrees. Arrange chicken in a shallow baking dish and cover with marinade. Bake, uncovered, for 45 minutes, basting occasionally.
Servings: 4
Nutritional analysis per serving:
- Calories 234
- Fat 2 grams
- Cholesterol 68 milligrams
- Protein 28 grams
- Carbohydrate 24 grams
- Sodium 382 milligram
Asian Chicken Wrap
Diane Morgan
- 1 10- or 11-inch flour tortilla
- 1 large leaf romaine lettuce, crunchy stem removed
- 1 half-breast teriyaki-grilled chicken or any grilled chicken, shredded
- 1/3 cup cooked rice
- ¼ cup grated carrot
- 1 green onion, white and 2 inches of green part only, thinly sliced
- 3 Tbsp. Hoisin sauce
Soften the tortilla for easy rolling by warming it in a microwave oven on high heat for 10 seconds. Alternatively, place the tortilla in a large nonstick skillet over medium-high heat, cook one side until warm, about 15 seconds, then flip and cook the other side.
Line the warmed tortilla with the lettuce leaf. In a small bowl, combine the chicken, rice, carrot, and a green onion. Add the Hoisin and toss to mix well. Arrange the chicken in a 2-by-5-inch rectangle on the lower half of the tortilla. Fold in the sides of the tortilla, toward the center, over the filling. Now fold the bottom edge of the tortilla toward the center, up and over the filling, and continue gently rolling to completely wrap the tortilla around the filling. Over with plastic wrap, and it’s ready for the lunch box. Refrigerate until ready to eat. If desired, wrap may be warmed in a microwave oven for 1 to 2 minutes.
Servings: 1
Nutritional analysis per serving:
- Calories 699
- Fat 10 grams
- Cholesterol 138 milligrams
- Protein 65 grams
- Carbohydrate 83 grams
- Sodium 1293 milligrams
- Fiber 6 grams
Percent of calories:
- from fat 13 percent
- from carbs 47 percent
Veggie Calzone
- 12 7-inch sheets pizza dough
- 2 cups broccoli florets, cooked
- 12 ounces mozzarella cheese, shredded
- 2 cups fresh mushrooms, chopped
- 1 ½ cups green bell pepper, chopped
- 1 cup onion, chopped
- 1 cup Parmesan cheese, grated
- 2 Tbsp. garlic, minced
- 1 Tbsp. dried basil
- flavored oil or melted butter or margarine
Thawing:
Overnight: Remove sheeted dough from case, leaving wax paper intact. Place on sheet pans, and cover with oiled plastic to prevent drying. Refrigerate overnight. Place thawed dough sheets on oiled pans. Or same day: Remove sheeted dough from case, remove wax paper, and place on oiled pizza pans. Cover and thaw at room temperature for 2 to 4 hours.
Preparing:
- Blend all ingredients except pizza dough and oil.
- Place about 3 ounces of filling in the center of each dough piece.
- Brush edge of dough with water.
- Fold into a semi-circle and crimp edges to seal. Lightly brush top with flavored oil, melted butter or margarine. Cut 1-inch slit in the top to allow steam to escape.
Baking:
- Bake at 375 degrees until crust turns golden brown, 7 to 10 minutes.
Servings: 12
Nutritional analysis per serving:
- Calories 565
- Fat 12 grams
- Protein 27 grams
- Carbohydrate 88 grams
- Sodium 1141 milligrams
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