Preparation Time: 35 min; Number of Servings: 4 servings
•1 lb skinless chicken breasts (~4 pieces)
•1 cup picante sauce or medium salsa
•½ cup 2% reduced-fat cheddar cheese
•Place chicken in a shallow 2 qt. baking dish and cover with sauce.
•Bake uncovered at 400 F for 30-35 min or until chicken is done.
•Sprinkle with cheese and serve over brown rice.
Serving Size 1 breast
Amount Per Serving
Calories 185, Total Fat 5g, Saturated Fat 1.6g, Trans Fat 0g, Cholesterol 73mg, Sodium 587mg, Total Carbohydrate 4g, Dietary Fiber 1g, Sugars 2g (0g added sugar), Protein 30g
Pasta with Spinach Pesto
Preparation Time: 25 min; Number of Servings: 4 servings
•1/2 lb whole wheat fettuccine
•1 Tbsp olive oil
•1 garlic clove, minced
•3 cups fresh spinach, stems removed
•1 cup fresh basil leaves, stems removed
•1/2 cup chicken broth, low-fat, low-sodium
•1/4 cup reduced fat grated parmesan cheese
•15-oz can of cannellini, rinsed and drained
•1 cup chopped red bell pepper
•1 tsp black pepper
•Cook pasta as directed on package.
•Drain and place in large mixing bowl.
•In a blender, add olive oil, garlic, spinach, basil, parmesan cheese, and chicken broth.
•Mix well until leaves are blended. Pour sauce over pasta.
•Mix until pasta is well coated.
•Add beans and red bell pepper.
•Lightly toss and serve.
Serving Size: 1/4 of recipe
Amount Per Serving:
Calories 424; Total Fat 8.5g; Saturated Fat 2g; Trans Fat 0g; Cholesterol 49mg; Sodium 376mg; Total Carbohydrate 68g; Dietary Fiber 10g; Sugars 3g (0g added sugar); Protein 20g
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