Pecan Crusted Chicken

Servings

Servings Per Recipe: 4

Ingredients

Marinade:

• ½ cup Dijon mustard
• 2 Tbsp dry white wine
• 4 (4oz) boneless, skinless chicken breasts

Coating:

• ½ cup crushed wheat crackers
• 1/3 cup finely chopped pecans
• ¼ tsp dried basil
• 1 Tbsp olive oil

Directions

1. In shallow bowl, whisk together mustard and wine. Add the chicken breasts and turn to coat. Cover and refrigerate for 4 hours.
2. Preheat oven to 450°F. Lightly coat baking sheet with cooking spray. Remove chicken from refrigerator and allow it to come to room temperature. Combine the crackers, pecans, and basil. Drizzle with oil and mix well. Place mixture on a plate.
3. Remove chicken breast from marinade and lightly coat it in the crumb mixture. Place the chicken breast on the prepared baking sheet. Repeat with remaining chicken breasts.
4. Bake for 25-30 minutes or until cooked throughout.

Nutritional Information

Amount Per Serving: 295 calories, 27g protein, 11g carbohydrate, 2g fiber, 16g fat, 2.4g saturated fat, 65mg cholesterol, 510mg sodium

Asparagus & Grape Tomatoes

Servings

Servings Per Recipe: 4

Ingredients

• 1 bunch fresh asparagus, washed & trimmed
• 2/3 cup water
• 1 Tbsp olive oil
• ¼ cup grated parmesan cheese
• 15 grape tomatoes, halved
• Black pepper to taste

Directions

1. Combine asparagus and water in medium skillet. Cover then place on stove over medium heat for 10 minutes or until tender.
2. Drain then reduce heat to low and return skillet to heat. Add remaining ingredients and cover. Cook for 2 minutes or until cheese begins to melt.
3. Top with freshly cracked black pepper and serve.

Nutritional Information

Amount Per Serving: 80 calories, 4g protein, 5g carbohydrate, 2g fiber, 5g fat, 1.5g saturated fat, 6mg cholesterol, 224mg sodium

Mini Corncakes with Avocado & Smoked Salmon

Servings

Servings Per Recipe: 4 servings, 2 corncakes per serving

Ingredients

Corncakes:

• 1 cup corn, fresh or thawed frozen
• 1/3 cup skim milk
• 3 egg whites
• 1 Tbsp light butter, melted
• 3 fresh basil leaves, finely chopped
• ½ cup whole wheat flour
• 1 tsp baking powder

Avocado Spread:

• 2 ripe avocadoes, peeled & seeded
• 1 jalapeno, seeded & finely chopped
• 1 Tbsp lime juice
• 1 Tbsp cilantro, finely chopped
• 1 tsp chives, finely chopped
• 6 oz smoked salmon, thinly sliced Chives & cilantro for garnish

Directions

1. Puree the corn & milk in a blender until coarsely ground, about 30 seconds. Add the egg, butter, & basil and blend for 2-3 seconds.
2. Mix flour & baking powder together in a medium bowl. Make a well in the center and stir in the corn/egg mixture until moistened. The batter should drop easily off a spoon (add more milk if needed).
3. Lightly spray skillet with non-stick cooking spray and heat over medium-high heat. Drop the batter by rounded teaspoonfuls into hot skillet and cook until browned on bottom, about 3-4 minutes. Turn and brown on second side, another 3-4 minutes.

Nutritional Information

Amount Per Serving: 325 calories, 17g protein, 31g carbohydrate, 9g fiber, 17g fat, 3.5g saturated fat, 14mg cholesterol, 530mg sodium

Fruit-Filled Crepes

Servings

Servings Per Recipe: 6 crepes

Ingredients

• 2 cups sliced strawberries
• 1 cup blueberries
• 1½ Tbsp Splenda
• ½ tsp cinnamon
• 1 egg
• 1¼ cup skim milk
• ½ tsp vanilla extract
• 3/4 cup whole wheat flour
• Cooking spray
• 1 Tbsp powdered sugar
• 3 Tbsp sliced almonds, toasted

Directions

1. In medium bowl, combine strawberries, blueberries, Splenda, & cinnamon. Stir well & set aside.
2. In medium bowl, beat egg until smooth. Add milk & vanilla extract then stir until combined. Slowly add flour to the liquid, mixing well until the mixture resembles thin pancake batter.
3. Coat a medium nonstick pan with cooking spray & place over medium heat. Pour 1/3 cup batter into pan. Immediately tilt & gently rotate the pan to coat the entire bottom. Cook the batter for 1 minute, or until the underside is cooked. Loosen the edges & flip the crepe. Cook additional ½-1 minute. Remove from the pan & keep warm under a kitchen towel.
4. Repeat step 3 with the remaining batter.
5. Spoon ½ cup of the berry filling down the center of each crepe. Fold the crepe around the filling.
6. Garnish each crepe with ½ tsp powdered sugar & ½ Tbsp toasted almonds.

Nutritional Information

Amount Per Serving (per crepe): 130 calories, 5g protein, 22g carbohydrate, 4g fiber, 3g fat, 0g saturated fat, 36mg cholesterol, 35mg sodium