Dinner Menu 2 continued...
Makes 4 servings
4 skinless, boneless chicken breasts, pounded with meat mallet to about 1/2-inch thick
1 cup unbleached white flour
1 teaspoon freshly ground black pepper
1 teaspoon salt
1/4 teaspoon cayenne pepper
2 teaspoons canola oil
canola cooking spray
1/4 cup double-strength or condensed low-sodium chicken broth
4 thin slices of prosciutto (about 1 1/2 ounces)
2 ounces shredded Fontina cheese
- Preheat oven to 400 degrees. Line a 9x13-inch baking dish with foil. Pat the chicken pieces dry with paper towels.
- In gallon-size sealable bag, combine flour, black pepper, salt, and cayenne pepper. Add the chicken pieces one at a time to the bag with seasoned flour and coat chicken well.
- Add canola oil to a large nonstick skillet, spreading it out to cover the bottom of the skillet. Place the skillet on medium high heat. When the oil is hot, add the chicken pieces to the skillet and lightly coat the tops with the cooking spray. Brown the chicken on both sides (about 3 minutes per side).
- Place chicken in the prepared baking dish and drizzle each with 1 1/2 teaspoons of chicken broth. Cover each with a slice of prosciutto and sprinkle the cheese evenly over the tops. Drizzle remaining chicken broth over the cheese.
- Bake the chicken in the center of the oven for about 20 minutes or until the breasts are cooked throughout and the cheese is bubbly.
Per serving: 34 g protein, 7 g carbohydrate, 10 g fat, 4 g saturated fat, 4 g monounsaturated fat, 1.6 g polyunsaturated fat, 93 mg cholesterol, 0.3 g fiber, 496 mg sodium. Calories from fat: 34%. Omega-3 fatty acids: 0.4 gram; omega-6 fatty acids: 1.2 grams.
Dinner Menu 3
- Citrus salmon, 1 serving (see recipe below) with 1/2 cup orange segments as garnish
- 2/3 cup cooked brown rice
- Grilled asparagus spears (5 spears lightly coated with 1/2 teaspoon olive oil and grilled on indoor grill)
- Cup of hot or iced tea, water, or skim or 1% milk
Per serving (not including milk as beverage): 535 calories, 37 g protein, 57 g carbohydrate, 17.8 g fat, 3 g saturated fat, 7 g monounsaturated fat, 6 g polyunsaturated fat, 83 mg cholesterol, 8 g fiber, 71 mg sodium.
Calories from fat: 30%. Omega-3 fatty acids: 3.1 grams; omega-6 fatty acids: 2.3 grams.
Citrus Glazed Salmon (Fish Entrée)
This is a tangy salmon that is great served warm or cold. Salmon is one of the best food sources of omega-3 fatty acids.
Makes 3 (4-ounce) servings
1/2 cup orange juice
1 tablespoon finely chopped orange zest
1 tablespoon lemon juice
1 tablespoon honey
