Chicken with Brussel Sprouts and Mustard
Ingredients:
2 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider
2 tablespoons whole-grain Dijon mustard
2 tablespoons butter, divided
1 tablespoon chopped fresh flat-leaf parsley
12 ounces Brussels sprouts, trimmed and halved
Preparation:
1. Preheat oven to 450°.
2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.
3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.
Nutritional Information
Yield: Serves 4
Amount per serving
Calories 355 • Protein 43 g • Carb 12 g
Garlicky Asparagus
Ingredients:
1 pound asparagus spears, trimmed
1 tablespoon olive oil
2 garlic cloves, thinly sliced
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation:
1. Steam asparagus 4 minutes or until crisp-tender.
2. While asparagus steams, heat oil in a large skillet over medium heat. Add garlic; cook 2 minutes, stirring frequently. Add asparagus, salt, and pepper; toss to combine.
Nutritional Information
Yield: 4 servings
Amount per serving
Calories 57 •Protein 3 g • Carb 6 g
Wilted Kale with Coconut, Ginger and Lime
Ingredients
1 tablespoon light coconut milk
1 teaspoon canola oil
1 seeded minced jalapeño
2 teaspoons minced ginger
8 cups kale, stemmed and chopped
1/4 cup light coconut milk
1/4 cup water
1/2 teaspoon sugar
1/4 cup light coconut milk
2 teaspoons lime juice
1/8 teaspoon kosher salt
Preparation
1. Heat a Dutch oven over medium-low heat. Add 1 tablespoon light coconut milk and canola oil. Add jalapeño and ginger; cook 1 minute. Add kale; cook
2 minutes. Add 1/4 cup light coconut milk, water, and sugar; cover and cook 4 minutes. Stir in 1/4 cup light coconut milk, lime juice, and kosher salt.
Nutritional Information
Yield: Serves 4 (serving size: 1/2 cup)
Amount per serving
Calories 69 • Protein 0 • Carb 0
Yellow Squash Ribbons with Red Onion and Parmesan
Ingredients
4 medium yellow squash (about 1 1/2 pounds)
1 teaspoon olive oil
1 cup thinly vertically sliced red onion
1 garlic clove, minced
1/4 teaspoon salt
1/4 to 1/2 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese
Preparation
1. Using a vegetable peeler, shave squash into ribbons to measure 5 cups.
2. Discard seeds and core of squash.
3. Heat oil in a large nonstick skillet over medium heat.
4. Add squash, onion, and garlic; cook 4 minutes or until onion is tender, gently stirring occasionally.
5. Remove from heat. Add salt, red pepper, and black pepper, and toss gently to combine. Sprinkle with
cheese.
Nutritional Information
Yield: 4 servings
Amount per serving
Calories 84 • Protein 5 g • Carb 11 g
Herbed Spaghetti Squash
Ingredients:
1 small spaghetti squash, about 2 1/4 pounds
2 tablespoons butter
2 1/2 tablespoons finely chopped mixed soft herbs, such as basil, chives, parsley and sage
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
Directions:
1. Preheat the oven to 375 degrees F.
2. Using a sharp knife, cut the squash in half lengthwise and place, cut side down, in a baking dish.
3. Add enough water to come 1/2-inch up the sides of the baking dish and cover with aluminum foil.
4. Bake for 45 minutes, until the squash is easily pierced with a paring knife.
5. Turn squash over and cover with foil again and continue to cook another 15 minutes, until the squash is very tender.
6. Remove from the oven, uncover, and allow to cool slightly. Using a spoon, remove the seeds and discard. Using a fork, gently pull the strands of squash away from the peel and place the squash strands into a mixing bowl.
7. Heat a skillet. Add the butter, spaghetti squash, herbs, salt and pepper and toss thoroughly but gently to heat and combine. Serve immediately or cover and keep warm until ready to serve.
Nutritional Information:
Yield: Serves 4
Amount per serving
Calories 80 • Protein 0 • Carb 8g
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