Honey Mustard Grilled Chicken
Ingredients:
1 boneless, skinless chicken breast (8-10 ounces), cut in half
2 Tablespoons honey
2 Tablespoons Dijon mustard
2 peeled garlic cloves, put through press
1 Teaspoon of fresh thyme
Freshly ground black pepper, to taste
Instructions:
Cover the chicken and microwave for 2 1/2 minutes on high and then pat dry. Mix remaining ingredients in a bowl. Brush the mixture on both sides of the chicken. Grill for 5 minutes on each side or until chicken is done. Brush on more honey-mustard mixture if desired while grilling.
Makes 2 servings
Nutritional Information:
Calories 222
Protein 30.5g
Carbohydrates 20g
Fiber 0.6g
Fat 2.4g
Saturated Fat 0.5g
Sodium 280mg
Easy Lasagna
Ingredients:
1 pound of ground round beef
1 (26-ounce) jar of low-fat spaghetti sauce
1 (16-ounce) container of fat-free cottage cheese
2 tablespoons of grated Parmesan cheese
Cooking spray
1 (8-ounce) package of precooked lasagna noodles
1 cup (4 ounces) of pre-shredded, reduced-fat, mild cheddar cheese
Chopped fresh parsley
Instructions:
Preheat your oven to 350 degrees. Cook the ground round meat in a large nonstick skillet over medium-high heat until browned, chopping to crumble while stirring. Drain the meat well, and return the meat to pan. Add sauce and bring to a boil. Reduce the heat, and simmer for 5 minutes. Combine cottage cheese and Parmesan cheeses in a bowl and set aside. Spread 1/2 cup of meat mixture in bottom of a 13 x 9-inch baking dish that has been coated with cooking spray. Arrange 4 of the pre-cooked noodles over the meat mixture.
Next, top with half of the cheese mixture, 1 cup of the meat mixture, and 1/3 cup of cheddar cheese. Repeat the layers, ending with noodles. Spread remaining meat mixture on top of the noodles. Bake, covered, at 350° for 30 minutes. Uncover and sprinkle with 1/3 cup cheddar cheese, and bake for 5 more minutes or until cheese is melted. Let it stand for 10 minutes before serving. Garnish with the parsley (this step is optional).
Makes 9 servings
Nutritional Information:
Calories 275
Carbohydrates 26.1g
Cholesterol 43mg
Fat 6.2g
Sodium 584mg
Protein 28.1g
Iron 2.8mg
Fiber 1.9g
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