yankeecandle333
08-03-2006, 08:23 PM
Oven Fried Chicken
6 skinless chicken breasts
1/2 cup flour
1 teaspoon oil
1/2 teaspoon paprika
1/2 teaspoon garlic salt
1/4 teaspoon black pepper
Preheat oven to 325 degrees. Oil a 9 X 13 inch pan. Combine chicken, flour, paprika, garlic salt, and pepper in a plastic bag. Shake. Place chicken on the oiled pan and bake for 25 to 35 minutes or until browned. Makes 6 servings.
Nutritional Information (1 serving):
Calories: 188
Carbohydrates: 8 grams
Protein: 28 grams
Fat: 4 gram
Saturated fat: 1 gram
Cholesterol: 73 mg
Fiber: 1 gram
Sodium: 153 mg
Potassium: 238 mg
Calcium: 15 mg
Exchanges: 1/2 starch, 4 very lean meat
Easy Cheesy
Vegetable Casserole
1 1/2 C water
4 medium white or yellow potatoes, peeled and sliced 1/2 inch thick
1 C cauliflower florets
1 C broccoli florets
4 medium carrots, peeled and cut into coins
1 medium onion, chopped
2 C frozen, cut green beans
1 can reduced fat cream of chicken soup
1/2 C skim milk
1 C shredded reduced fat cheddar cheese
Bring water to a boil in a large pot. Add the potatoes and cook, covered for 5 minutes. Add the cauliflower, broccoli, onion, and beans. Return water to a boil, cover, and cook 10 to 12 minutes until vegetables are tender. Drain. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Combine the canned soup and milk. Pour soup mixture over the vegetables, mixing gently. Preheat oven to 350°F. Cover and bake casserole for 20-25 minutes. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts. Makes 8 servings.
Nutritional Information (1 serving):
Calories: 190
Carbohydrate: 27 grams
Protein: 9 grams
Fat: 5 grams
:D :D :D
Yummy!
6 skinless chicken breasts
1/2 cup flour
1 teaspoon oil
1/2 teaspoon paprika
1/2 teaspoon garlic salt
1/4 teaspoon black pepper
Preheat oven to 325 degrees. Oil a 9 X 13 inch pan. Combine chicken, flour, paprika, garlic salt, and pepper in a plastic bag. Shake. Place chicken on the oiled pan and bake for 25 to 35 minutes or until browned. Makes 6 servings.
Nutritional Information (1 serving):
Calories: 188
Carbohydrates: 8 grams
Protein: 28 grams
Fat: 4 gram
Saturated fat: 1 gram
Cholesterol: 73 mg
Fiber: 1 gram
Sodium: 153 mg
Potassium: 238 mg
Calcium: 15 mg
Exchanges: 1/2 starch, 4 very lean meat
Easy Cheesy
Vegetable Casserole
1 1/2 C water
4 medium white or yellow potatoes, peeled and sliced 1/2 inch thick
1 C cauliflower florets
1 C broccoli florets
4 medium carrots, peeled and cut into coins
1 medium onion, chopped
2 C frozen, cut green beans
1 can reduced fat cream of chicken soup
1/2 C skim milk
1 C shredded reduced fat cheddar cheese
Bring water to a boil in a large pot. Add the potatoes and cook, covered for 5 minutes. Add the cauliflower, broccoli, onion, and beans. Return water to a boil, cover, and cook 10 to 12 minutes until vegetables are tender. Drain. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Combine the canned soup and milk. Pour soup mixture over the vegetables, mixing gently. Preheat oven to 350°F. Cover and bake casserole for 20-25 minutes. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts. Makes 8 servings.
Nutritional Information (1 serving):
Calories: 190
Carbohydrate: 27 grams
Protein: 9 grams
Fat: 5 grams
:D :D :D
Yummy!