ounces uncooked whole-wheat penne pastanonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into 1-inch strips
1 Tbsp olive oil
2 cups broccoli florets
2 medium red bell peppers, sliced into thin strips
2 medium yellow squash, sliced
1 14-ounce can no-salt-added diced tomatoes, juice drained
1/4 cup white wine
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 cup freshly grated Parmesan cheese
1 Cook pasta according to package directions, omitting salt.
2 Coat a large nonstick skillet with cooking spray. Over medium-high heat, cook chicken strips for about 3–5 minutes or until done. Remove from pan and set aside.
3 Add olive oil to pan. Sauté broccoli, red peppers, and squash for 3–4 minutes. Add tomatoes, wine, herbs, salt, and pepper. Cook for 5–7 more minutes.
4 Toss chicken and vegetable mixture with drained, cooked penne pasta. Sprinkle with Parmesan cheese.
Exchanges/Choices 2 Starch • 2 Vegetable • 2 Lean Meat
Calories 315 Calories from Fat 55
Total Fat 6.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 45mg Sodium 120mg Potassium 605mg Total Carbohydrate 42g Dietary Fiber 7g Sugars 6g Protein 25g Phosphorus 275mg
Dietitian’s Tip
This tasty meal provides protein, carbohydrate, and veggies in one dish.
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 15 minutes
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1 cup chopped celery
1 cup sliced, drained water chestnuts
1 14.5-ounce can bean sprouts, rinsed and drained
1 14.5-ounce can fat-free,
low-sodium chicken broth
5 tsp lite soy sauce
1 1/2 Tbsp cornstarch
1/2 tsp salt (optional)
1/4 tsp ground black pepper
1 Coat a large nonstick skillet with cooking spray. Over medium-high heat, cook chicken for 6 minutes or until chicken is cooked through. Remove chicken from pan.
2 Add celery, water chestnuts, and bean sprouts; stir-fry for about 3 minutes.
3 In a medium bowl, whisk broth, soy sauce, and cornstarch together. Add broth mixture to pan. Bring to a boil; reduce heat and simmer for 5 minutes. Add salt and pepper. Add chicken back to pan and heat through.
4 Serve over brown rice if desired.
Exchanges/Choices 2 Vegetable • 3 Lean Meat
Calories 185 Calories from Fat 25
Total Fat 3.0g Saturated Fat 0.8g Trans Fat 0.0g Cholesterol 65mg Sodium 585mg Potassium 435mg Total Carbohydrate 11g Dietary Fiber 2g Sugars 3g Protein 27g Phosphorus 235mg
Chef’s Tip
Using a wok for this recipe helps the veggies cook evenly without getting mushy. If you don’t have a wok, use a large skillet.
Tuna Steaks with Balsamic Glaze
Makes: 4 servingsServing Size: 1 tuna steakPrep Time: 5 minutes
nonstick cooking spray
4 5-ounce tuna steaks
1/2 tsp salt (optional)
1/4 tsp ground black pepper
3/4 cup balsamic vinegar
1 Tbsp honey
2 scallions, sliced diagonally
1 Coat a large nonstick skillet with cooking spray. Season each side of tuna steaks with salt and pepper. Place tuna steaks in pan and cook over medium-high heat for about 3–4 minutes on each side. Remove from heat.
2 In a small saucepan, combine balsamic vinegar and honey over medium heat. Bring to a low boil and cook until liquid is reduced by half (about 10 minutes). Stir frequently.
3 Spoon balsamic mixture over tuna steaks and top with scallions.
Exchanges/Choices 1 Carbohydrate • 4 Lean Meat
Calories 255 Calories from Fat 65
Total Fat 7.0g Saturated Fat 1.7g Trans Fat 0.0g Cholesterol 50mg Sodium 65mg Potassium 420mg Total Carbohydrate 13g Dietary Fiber 0g Sugars 11g Protein 32g Phosphorus 360mg
Dietitian’s Tip
This recipe proves fish is easy to cook! You don’t want to miss out on the benefits of all those heart-healthy omega-3 fatty acids.
February
Week 2
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