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MAIN DISHES
BBQ Chicken Stir-Fry on Couscous
1 (10 ounce) box couscous
1 pound boneless, skinless chicken, cut into strips
1 tablespoon vegetable oil
1 red bell pepper, cut into thin strips
1 onion, sliced
1/3 cup honey mustard
1/3 cup barbecue sauce
Prepare couscous according to package directions. Keep warm. Heat oil in large nonstick skillet
over high heat. Stir-fry chicken for 5 minutes until well browned. Transfer to bowl. In the same
skillet, stir-fry bell pepper and onion strips for 3 minutes until crisp-tender. Return chicken to the
skillet. Stir in 2/3 cup of water, mustard and barbecue sauce. Heat to boiling, stirring often.
Serve over couscous.
Preparation 10 minutes, cooking time 10 minutes
Makes 4 servings.
Per Serving: 381 calories, 30 g protein, 42 g carbohydrates, 8 g total fat, 1 g saturated fat, 66
mg cholesterol, 2 g dietary fiber, 559 mg sodium
Spicy Mexican Chicken Skillet
1 to 2 teaspoon chili powder
¼ teaspoon salt
¼ teaspoon pepper
4 boneless skinless chicken breasts (about 1 1/4 lb)
1 teaspoon canola or soybean oil
1 can (15 oz) black beans, drained, rinsed
1 cup frozen corn
1/3 cup salsa (any variety)
Chopped fresh cilantro, if desired
Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken. Spray 10-inch
skillet with cooking spray. Add oil; heat over medium heat. Cook chicken in oil 8 to 10 minutes,
turning once, until juice is clear when center of thickest part is cut (170°F). Stir in beans, corn
and salsa. Heat to boiling; reduce heat. Cover; simmer 3 to 5 minutes or until vegetables are
hot. Sprinkle with cilantro.
Makes 4 servings.
*Per Serving: 350 calories, 7 grams fat, 85 mg cholesterol, 33 carbohydrates, 11 grams dietary
fiber, and 40 grams protein
Apple Chicken Stir Fry
1 medium Golden Delicious apple, cored and thinly sliced
½ cup onions, chopped
1 cup carrots, thinly sliced
1 pound cubed boneless, skinless chicken breast
2 cups cooked brown rice (instant)
2 Tbsp. olive oil
1 cup frozen Chinese pea pods
1. Stir-fry cubed chicken breast in 1 tbs. Olive oil in non-stick skillet until lightly browned and
cooked (about 10 minutes – should not be pink inside). Remove from skillet.
2. Stir-fry onion, carrots, and 1 tbs. Olive oil in same skillet until carrots are tender.
3. Stir in pea pods and 1 tbs. Water, stir-fry 2 minutes.
4. Remove from heat, stir in apples.
5. Add to chicken, serve hot over cooked rice.
Makes 4 servings with: 329 Calories, 28 grams of fat, 6 grams of protein, 16 grams of
carbohydrates, 24 mg of sodium, 2 grams of fiber
Brown Sugar Salmon
4 fresh or frozen salmon fillets
1 tablespoon paprika
1 tablespoon brown sugar
1 teaspoon cinnamon
1 tablespoon orange zest (grated from fresh oranges)
½ teaspoon salt
Heat oven to 450°F. Place salmon fillets in roasting pan. Rub with mixture of paprika, brown
sugar, cinnamon, grated orange zest and salt. Roast 10 minutes or until just cooked through.
Serve with a whole grain side and steamed veggies (try packaged pine nut couscous and
steamed broccoli). Great source of omega-3 fatty acids, natural creatine, and complete protein.
Makes 4 servings.
*Per Serving: 387 calories, 64 g protein, 4 g carbohydrates, 11 g total fat, 2 g saturated fat, 165
mg cholesterol, 1 g dietary fiber, 505 mg sodium
Chicken Tacos
Prep time: 10 minutes
Yield: 4 Servings (serving size 2 tacos)
2 cups shredded roasted skinless, boneless chicken breasts
1/2 cup chopped fresh cilantro
1/2 cup bottled chipotle salsa
8 (6-inch) flour tortillas (preferably whole wheat)
1 cup chopped tomato
1/2 cup (2 ounces) pre-shredded reduced-fat cheddar cheese
1/2 cup diced peeled avocado
1/4 cup fat-free sour cream
1. Combine first 3 ingredients in a medium bowl, tossing well to combine. Spoon about 1/3 cup
chicken mixture onto each tortilla
2. Top each taco with 2 tablespoons tomato, 1 tablespoon cheese, 1 tablespoon avocado, and 1
1/2 teaspoons sour cream; fold in half.
Servings per recipe: 4
Per serving (2 tacos): Calories: 404; Carbohydrate: 40 grams; Protein: 33 grams; Fat: 12 grams
(high in “good” fats); Cholesterol: 69 mg; Sodium: 623 mg; Fiber: 3.5 grams; Iron: 3.4 mg;
Calcium: 193 mg
Reference: http://www.colormehealthy.com/0_docs/SandwichWraps.pdf
Crunchy Coconut Chicken Fingers
3 pounds chicken tenders
3 cups fat-free buttermilk
1 cup all purpose flour
4 large eggs, lightly beaten
1 ½ cups crushed corn flake cereal
1 ½ cups flaked sweetened coconut, chopped
2 teaspoons garlic powder
1 teaspoon salt
1 teaspoon curry powder or to taste
½ teaspoon ground cayenne pepper
Cooking spray
Soak boneless, skinless chicken tenders in buttermilk for 1 hour in the fridge. Drain chicken and
discard liquid. Combine chicken and flour in a medium bowl, tossing to coat. Preheat oven to
450. Place baking sheet in the oven. Place beaten eggs in medium bowl. Combine cornflakes
with the remaining ingredients (except cooking spray) in another shallow bowl.
Working with one strip at a time, dip into egg mixture; dredge in cornflake mixture. Repeat with
remaining chicken. Arrange fingers in a single layer on the preheated baking sheet coated with
cooking spray. Lightly coat chicken with cooking spray. Bake at 450 for 10-12 minutes or until
done.
Makes 12 servings with: Cost: $1.58/serving
Easy Baked Fish Filets
8- 4 oz. frozen fish filets
½ tsp. garlic powder
1 Tbsp. lemon juice
½ tsp. pepper
1 Tbsp. olive oil
1 Tbsp. finely chopped onion
Thaw fish. Heat oven to 400 degrees. Arrange fish in ungreased baking dish. Sprinkle with
pepper and garlic powder. Mix olive oil, lemon juice, and onion. Drizzle over fish. Baked
uncovered until fish flakes very easily with fork (25-30 minutes). Serve with canned or frozen
peas, mixed vegetables, whole grain bread, and canned peaches.
Makes 4 servings with: 196 calories, 40 grams protein, 4 g fat, 1 g carbohydrate
Easy Pasta Primavera
2 Tablespoons cornstarch
1 14-ounce can chicken broth
1 teaspoon dried oregano leaves, crushed
¼ teaspoon garlic powder or 2 garlic cloves, minced
2 cups fresh broccoli, chopped
2 medium carrots, sliced
1 medium onion, cut into wedges
1 medium tomato, diced
¼ cup grated Parmesan cheese
8 ounces dry whole wheat pasta noodles (any shape)
Begin cooking pasta according to directions. Set aside when cooked. Mix cornstarch with ¾ cup
broth and set aside. Mix remaining broth, oregano, garlic, broccoli, carrots, and onion in
saucepot. Heat to a boil. Cover and cook on low heat 5 minutes, or until veggies are tender. Add
cornstarch/broth mixture. Cook and stir until mixture comes to a boil and thickens. Stir in tomato.
Toss with pasta and sprinkle with cheese.
Makes 4 servings.
*Per Serving: 302 calories, 15 g protein, 57 g carbohydrates, 3.5 g total fat, 1.5 g saturated fat,
5.5 mg cholesterol, 3 g dietary fiber, 473 mg sodium
*Source: campbellskitchen.com.
Easy Turkey Burritos
½ cup chopped onion
2 garlic cloves, minced
1 lb 90-95% lean ground turkey
¼ cup water
3 tablespoons bottled salsa
2 teaspoons dried oregano
2 teaspoons ground cumin
1 ½ teaspoons chili powder
1 (4.5 ounce) can chopped green chilies, undrained
6 (8-inch) flour tortillas
1 cup shredded reduced-fat Mexican blend cheese
Heat large nonstick skillet coated with cooking spray over medium heat. Add chopped onion and
minced garlic, and cook for 3 minutes or until onion is tender. Add ground beef or ground turkey,
and cook for 10 minutes or until meat is browned, stirring to crumble. Stir in the water and the
next 5 ingredients, and then cover mixture and cook for 5 minutes over medium heat. Warm
tortillas according to package directions, and spoon 2 ½ tablespoons of cheese down the center
of each tortilla. Top each tortilla with ½ cup of the meat mixture, and roll up.
Makes 6 servings.
*Per Serving: 329 calories, 24 g protein, 32 g carbohydrates, 11 g total fat, 3 g saturated fat, 63
mg cholesterol, 4 g dietary fiber, 513 mg sodium
*Source: Cooking Light Magazine, November, 2003
French Bread Pizza
1 large French bread loaf
1 jar tomato and herb pasta sauce
1 pound cooked Canadian bacon
2 cups low-fat shredded mozzarella cheese
1 large can pineapple tidbits, drained
Preheat oven to 425°. Slice bread into two halves. Spread pasta sauce over bread. Add
Canadian bacon, pineapple, and cheese. Bake 10-12 minutes on a foil-covered cookie sheet, or
until cheese starts to brown.
Makes 6 servings.
*Per Serving: 630 calories, 39 g protein, 77 g carbohydrates, 18 g total fat, 7 g saturated fat, 64
mg cholesterol, 7 g dietary fiber, 2405 mg sodium
Honey Chicken Stir-Fry
1 pound boneless skinless chicken breasts, cut into 1 inch pieces
1 garlic clove, minced
3 teaspoons olive oil, divided
3 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1/8 teaspoon salt
1/8 teaspoon pepper
1 (16 ounce) package frozen broccoli stir-fry vegetable blend
2 teaspoons cornstarch
1 tablespoon cold water
Hot cooked rice
In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons oil. Add the honey,
soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear.
Remove and keep warm. In the same pan, stir-fry the vegetables in remaining oil for 4-5
minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and
cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or
until thickened. Serve over rice.
One serving (1 cup stir-fry mixture; calculated without rice)
*Per Serving: 243 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 470 mg sodium, 19 g
carbohydrate, 3 g fiber, 28 g protein.
Pecan-Crusted Tilapia
1/2 cup dry breadcrumbs
2 tablespoons finely chopped pecans
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
3 tablespoons all-purpose flour
4 (6-ounce) tilapia or snapper fillets (or any fish)
1 tablespoon vegetable oil, divided
4 lemon wedges
Combine first 5 ingredients in a shallow dish; combine buttermilk and hot sauce in a separate
medium bowl; place flour in another shallow dish. Coat 1 fillet in flour. Dip in buttermilk mixture.
Cover in breadcrumb mixture. Repeat procedure with remaining fillets: flour, buttermilk mixture,
and breadcrumb mixture. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high
heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
Makes 4 servings (serving size: 1 tilapia fillet)
*Per serving: Calories 302 (27% from fat); Fat 9g (sat 1.1g,mono 3.9g,poly 2.6g); Iron 1.3mg;
Cholesterol 64mg; Calcium 98mg; Carbohydrate 14g; Sodium 350 mg; Protein 38g; Fiber 0.9g
*Source: Cooking Light January 2003 at myrecipes.com
Stir-Fry Chicken and Veggies
1 Tablespoon olive oil
1 pound chicken breast, cut in pieces
4 cups frozen mixed veggies (or fresh)
2 Tablespoons soy sauce
½ cup (1 small) chopped onion
4 whole wheat pita halves
1. Heat oil in a large, flat skillet. Add chicken (beef, pork, or tofu) and onions and stir-fry until
cooked through, about 8-10 minutes and remove from the pan.
2. Add frozen or fresh veggies and soy sauce. Cook until soft, about 5 minutes. Add chicken
back in and cook for another minute, until warm. Pack ¼ of mixture into pitas or eat with cooked
rice, pasta, or whole grain bread.
Makes 4 servings with: 340 calories, 28 grams carbohydrate, 40 grams protein, 8 grams fat plus
extra antioxidants
Healthy additions for a meal: 8 ounces skim milk + 1 cup canned pineapple in juice + 1 cereal
bar + 1 cup baby carrots (total meal = 700 calories + 50 grams protein). For more calories and
protein, eat 2 servings (2 pita halves) with 16 ounces skim milk, 1 cup pineapple, and 2 cereal
bars (total meal = 1,340 calories + 100 grams protein)
Turkey Burgers
3# ground lean turkey
1 cup chopped parsley
½ teaspoon salt
1 sweet apple, chopped into small pieces
1 cup seasoned bread crumbs
Form into burgers and grill in the Foreman 8-12 minutes (or until no longer pink inside)