style="font-size:15px;"> 3/4 pound boneless, skinless chicken breasts
1. Mix lemon juice, olive oil, and pepper together in a small bowl or plastic bag. Remove visible fat from chicken, poke several holes at varying intervals in the chicken, and add chicken to the lemon juice mixture. Let marinate while preparing side dish.
2. Heat a stove-top grill.
3. Remove chicken from marinade, reserving marinade, and sear the chicken on one side for 2 minutes. Turn and sear second side for 2 more minutes. Reduce heat and continue to cook 5–7 minutes. (Chicken can also be cooked under a broiler, cooking for 3–4 minutes per side.)
4. Baste chicken with the reserved marinade as it cooks. A meat thermometer inserted into chicken should read 165°F.
Exchanges/Food Choices: 5 lean protein, 2 fat
Per serving: Calories 310, Calories from Fat 135, Total Fat 15 g, Saturated Fat 2.5 g, Monounsaturated Fat 9 g, Cholesterol 125 mg, Sodium 80 mg, Potassium 650 mg, Total Carbohydrate 4 g, Dietary Fiber 1 g, Sugars <1 g, Protein 39 g, Phosphorus 370 mg
Carrot and Zucchini Cannellini Beans
Serves: 2 / Serving Size: 1 cup vegetables, 3/4 cup beans
1 cup sliced carrots
1 cup sliced zucchini
1/2 cup fat-free, low-sodium chicken stock
1 1/2 cups low-sodium cannellini beans, rinsed and drained
2 teaspoons minced garlic
Salt and freshly ground black pepper, to taste
1. Add carrots, zucchini, and chicken stock to a medium-size saucepan.
2. Bring to a boil over medium-high heat and cover. Cook 5 minutes.
3. Add the cannellini beans and garlic. Simmer 2–3 minutes to warm the beans. Add salt and pepper to taste, and serve.
Exchanges/Food Choices: 3 starch, 1 vegetable
Per serving: Calories 270, Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium 85 mg, Potassium 1110 mg, Total Carbohydrate 51 g, Dietary Fiber 12 g, Sugars 7 g, Protein 17 g, Phosphorus 350 mg
Shopping List:
2 lemons
1 bottle cracked black pepper
3/4 pound boneless, skinless chicken breasts
1 package sliced carrots
1 small zucchini
1 can low-sodium cannellini beans
Staples:
Olive oil
Fat-free, low-sodium chicken stock
Minced garlic
Salt and black peppercorns
Helpful Hints:
• Cracked black pepper can be found in the spice section of the market.
• Navy beans can be used instead of cannellini beans.
Shop Smart:
• Look for fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.
Mango Salsa Pan-Roasted Chicken and Hot Peanut Rice
Chicken with chunky mango salsa makes a sweet and spicy dinner.
To cube mango: slice off each side as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backwards so that the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.
Countdown:
• Cut mango cubes and make salsa.
• Start rice and make chicken while rice cooks.
Mango Salsa Pan-Roasted Chicken
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