Recipes
Chicken with Cranberries
Adapted from The New American Diet Cookbook
8 chicken breasts, skinned and boned
1 tsp. Vegetable oil
3/4 cup thinly sliced onion
1 cup ketchup
1 to 3 tsp. Thai chili sauce, Optional
1/2 cup brown sugar
1 1/2 tsp. Dry mustard
2 cups cranberries, fresh or frozen and thawed, or 1 can (16oz.)
Whole jellied cranberries
1/4 cup chopped green onions, for garnish
Preheat the oven to 400 F. Place the chicken in a 9-by-13-inch
baking dish that has been sprayed with nonstick cooking spray. Bake
for 25 minutes, uncovered. While the chicken is cooking , heat the
oil in a nonstick skillet. Brown the onion slices until softened.
Remove the onion from the heat and add the ketchup, Thai chili sauce
(if using), brown sugar, vinegar, mustard, and cranberries. Remove
the chicken from the oven after 25 minutes and spoon the sauce over
it. Return to the oven and bake 10 to 15 minutes, or until the chicken
is done. Serve warm.
PER SERVING (recipe serves 8)
Calories: 250
Sodium: 430 mg
Total Fat: 4 grams
Cholesterol: 75 mg
Saturated Fat: 1gram
Carbohydrate: 27 grams
Fiber: 2 gram
Protein: 28 gram
Plum Salsa
Adapted from Cooking Light Low-Fat, Low-Calorie (Oxmoor House,
1998)
1 cup finely chopped plum tomato (about 3 medium)
1 cup finely chopped unpeeled plum (about 5 large)
1/4 cup finely chopped red onion
2 tbs. Finely chopped parsley
2 tbs. Fresh lime juice
1/4 tsp. salt
1 jalapeno pepper, seeded and finely chopped
Couldn't be simpler. Combine all the ingredients in a bowl and
gently mix.
PER SERVING (recipe serves 7)
Calories: 20
Sodium: 90 mg
Total Fat: 0 gram
Cholesterol: 0 mg
Saturated Fat: 0 gram
Carbohydrate: 5 grams
Fiber: 1 gram
Protein: 1 gram
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