Healthy recipes with half the fat

October 6, 2008 12:00:00 AM PDT
Chicken parmesan and chicken caesar salad! Recipes with half the fat and you won't even notice the difference.

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Healthy Chicken Parmesan
Yield 4 servings (serving size: 1 chicken breast and 2 tablespoons sauce)

Ingredients:

  • 4 skinless, boneless chicken breasts (about 5 ounces each)
  • 1/2 cup dry breadcrumbs
  • 1 cup finely shredded Parmesan cheese
  • 1 tablespoon chopped fresh oregano
  • 1 large egg
  • 1/8 teaspoon salt
  • 2 tablespoons olive oil
  • 3/4 cup preshredded low-fat mozzarella cheese
  • 1/2 cup marinara sauce

Preparation

1. Place chicken breasts flat sides down on a sheet of plastic wrap. Cover with another sheet of plastic wrap. Using a small saucepan or rolling pin, lightly pound breasts to about 1/3-inch thickness. Pat breasts dry with paper towel.

2. In a bowl, combine breadcrumbs, Parmesan cheese, and oregano. In another bowl, lightly beat egg and salt. Brush both sides of chicken breasts with egg, then lightly coat with crumb mixture.

3. Warm oil in a large, heavy skillet over medium-high heat. When oil shimmers, add chicken and cook about 3 minutes per side, until golden brown. Sprinkle mozzarella evenly on top of chicken breasts in last minute of cooking. Transfer breasts to serving plates.

4. Meanwhile, warm marinara sauce in microwave or small saucepan for 1-2 minutes. Spoon about 2 tablespoons sauce over each breast. Serve immediately.

Nutritional Information

  • Calories: 332
  • Fat: 15g (sat 4g,mono 7g,poly 2g)
  • Cholesterol: 133mg
  • Protein: 36g
  • Carbohydrate: 11g
  • Fiber: 1.5g
  • Iron: 2mg
  • Sodium: 441mg
  • Calcium: 316mg

Chicken Caesar Salad
Yield 6 servings (serving size: 2 cups)

Using a precooked rotisserie chicken makes this salad extra easy and fast, although any leftover cooked chicken will work.

Salad Ingredients

  • 1 (2-pound) whole roasted chicken, skinned
  • 11 cups torn romaine lettuce (about 1 1/4 pounds)
  • 1 cup red bell pepper strips

Vinaigrette Ingredients:

  • 3 tablespoons olive oil
  • 1 1/2 tablespoons fresh lemon juice
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 garlic clove, crushed
  • 1 1/2 cups plain croutons
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese

Preparation

To prepare salad, remove chicken from bones; shred with 2 forks to measure 3 cups meat. Combine chicken, lettuce, and bell pepper in a large bowl.

To prepare vinaigrette, combine oil and next 7 ingredients (oil through garlic) in a bowl, stirring well with a whisk. Pour over salad; toss well. Sprinkle with croutons and cheese; toss gently to combine.

Nutritional Information:

  • Calories: 306 (47% from fat)
  • Fat: 16g (sat 4.3g,mono 8.2g,poly 2.2g)
  • Protein: 29.4g
  • Carbohydrate: 10.3g
  • Fiber: 2.4g
  • Cholesterol: 78mg
  • Iron: 2.8mg
  • Sodium: 445mg
  • Calcium: 171mg

Open Faced Burger with Onion Mushroom Toppings
Yield 4 servings (serving size: 1 sandwich)

Use a knife and fork to carve into this tasty burger. Start with an English muffin, then add a seasoned beef patty and top with sautéed onions and mushrooms for a memorable weeknight dinner.

Ingredients

  • 2 teaspoons olive oil
  • 1 medium sweet onion, sliced and separated into rings
  • 2 (8-ounce) packages presliced mushrooms
  • 1/2 teaspoon salt
  • 2 teaspoons balsamic vinegar
  • 1 1/2 tablespoons paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon freshly ground black pepper
  • 1 pound ground round
  • 2 English muffins, split and toasted

Preparation

Preheat grill. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook for 5 minutes or until golden. Add mushrooms and salt; cook 5 minutes, stirring constantly. Add vinegar; remove mixture from pan. Set aside.

Combine the paprika and the next 4 ingredients (paprika through black pepper). Divide the ground round into 4 equal portions, shaping each into a 1/2-inch-thick patty. Coat patties with spice mixture. Grill patties 4 minutes on each side or until done. Place burgers on muffin halves, and top each burger with 1/4 cup onion mixture.

Nutritional Information

  • Calories: 320 (30% from fat)
  • Fat: 10.5g (sat 3g,mono 4.8g,poly 1.2g)
  • Protein: 29.4g
  • Carbohydrate: 27.3g
  • Fiber: 4.6g
  • Cholesterol: 70mg
  • Iron: 5.1mg
  • Sodium: 813mg
  • Calcium: 82mg

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5-ingredient appetizers - ideas for quick entertaining!

Mini Caprese Bites
Makes 8 appetizer servings

Prep: 20 min. Grape tomatoes vary in size from week to week at the grocery store; some pints we found had only 24 while others had more than 40. Good news, you should still have enough mozzarella balls because they are generally sold in 8-oz. containers that have more than enough.

Ingredients

  • 1 pt. grape tomatoes, halved
  • 10 to 14 fresh small mozzarella cheese balls, cut into thirds*
  • 32 (4-inch) wooden skewers**
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 6 thinly sliced fresh basil leaves
  • Kosher salt and pepper to taste

Preparation

1. Thread 1 tomato half, 1 piece of cheese, and another tomato half onto each skewer. Place skewers in a shallow serving dish.

2. Whisk together oil and next 3 ingredients. Drizzle oil mixture over skewers; sprinkle with basil and salt and pepper to taste.

*1 (8-oz.) package fresh mozzarella, cut into 1/2-inch cubes, may be substituted.

**Wooden picks may be substituted.

Goat Cheese Truffles
Makes 6 appetizer servings

Ingredients

  • 4 ounces cream cheese, softened
  • 1 (4-oz.) container crumbled goat cheese
  • 1/2 teaspoon Worcestershire sauce
  • 2 teaspoons finely chopped onion
  • 1/4 teaspoon black pepper
  • 1/2 cup toasted, chopped pecans
  • Dried figs
  • Dried apricots

Preparation

1. Beat first 5 ingredients at medium speed with an electric mixer until well combined. Cover tightly, and chill at least 1 hour or until firm (can chill up to 3 days).

2. Roll cheese mixture into 3/4-inch-round balls. Roll each ball in pecans. Serve immediately, or cover and chill until ready to serve. If chilled, let stand 30 minutes before serving. Serve with dried figs and apricots


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