sauce, remaining 1 tsp cornstarch, and sherry.
5. Heat 1 Tbsp oil over high heat in a nonstick or heavy skillet. Add chicken and stir-fry until it loses its pink color, stirring constantly. Remove and set aside. Add 1 Tbsp oil to skillet; add bowl with bean sprouts, celery, tomatoes, and bell pepper; stir-fry for 3–4 minutes or until crisp-tender. Add water chestnuts and onions. Stir-fry for 1 minute; add chicken and stir-fry until heated through. Add pepper to taste.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 1/2 Fat
Calories 255 • Calories from Fat 90 Total Fat 10.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 240 mg Total Carbohydrate 13 g • Dietary Fiber 3 g • Sugars 7 g Protein 28 g
RECIPES WINTER WEEK 2—Wednesday
Open-Faced Chicken and Almond Sandwich
Serves 4 • Serving size: 1 sandwich
1 lb boneless, skinless chicken breasts (trimmed of visible fat)
1/3 cup canola mayonnaise
1/4 cup toasted slivered almonds
1 celery stalk, thinly sliced
1 green onion (with top), thinly sliced
1 medium tomato, sliced
2 whole-wheat English muffins, split and toasted
Boil chicken in water until thoroughly cooked; then transfer to refrigerator to chill. When chicken has cooled, dice and mix with mayonnaise, almonds, celery, and onion. Arrange tomato slices on muffin halves. Spoon chicken onto tomato and serve.
Exchanges/Choices 1 Starch • 4 Lean Meat • 1 Fat
Calories 310 • Calories from Fat 125 Total Fat 14.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 345 mg Total Carbohydrate 17 g • Dietary Fiber 4 g • Sugars 5 g Protein 29 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
3/4 lb boneless sirloin pork chops (trimmed of visible fat)
2 cups pineapple chunks, drained
1/4 cup corn syrup
1/4 cup vinegar
3 Tbsp no-salt catsup
1 Tbsp light soy sauce
1 tsp garlic powder
2 Tbsp cornstarch
1/4 cup water
1/2 cup bell pepper, diced
Heat oil in a skillet and brown the pork. Add pineapple, corn syrup, vinegar, catsup, soy sauce, and garlic powder. Bring to a boil; simmer for 10 minutes. Mix cornstarch with water and stir into the mixture. Add the bell peppers. Boil for 5 minutes until thickened. Serve over rice.
Exchanges/Choices 2 Carbohydrate • 2 Lean Meat • 1 Fat
Calories 275 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 40 mg Sodium 375 mg Total Carbohydrate 35 g • Dietary Fiber 2 g • Sugars 22 g Protein 16 g
RECIPES WINTER WEEK 2—Thursday
Serves 8 • Serving size: 2 muffins
1 cup whole-wheat flour
3 tsp baking powder
2 tsp ground cinnamon
2 tsp ground nutmeg
1/4 cup egg substitute
2 Tbsp Splenda
1 cup canned pumpkin
1/2 cup nonfat milk
1/4 cup unsweetened applesauce
1/4 cup raisins or chopped nuts
Preheat oven to 400°F. Line sixteen muffin-pan cups with paper liners or spray with nonstick cooking spray. In a large bowl, stir together the flour, baking powder, cinnamon, and nutmeg. In a medium bowl, beat egg substitute with a whisk. Add Splenda, pumpkin, milk, and applesauce; stir until well blended. Stir in raisins. Stir into flour mixture until just blended. Fill muffin-pan cups 2/3 full. Bake 20–25 minutes until a wooden toothpick inserted in the center comes out clean. Remove muffins from muffin pans. Serve warm or at room temperature.
Exchanges/Choices 1 1/2 Carbohydrate
Calories 95 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 160 mg Total Carbohydrate 20 g • Dietary Fiber 3 g • Sugars 6 g Protein 4 g
Serves 4 • Serving size: 1/4 recipe
4 cups potatoes
4 slices turkey bacon
1/2 cup chopped onions
2 Tbsp whole-wheat flour
1 cup water
1/2 cup cider vinegar
2 1/2 Tbsp Splenda
1/16 tsp black pepper
Peel and dice the potatoes; place in boiling water. Cook until just soft. Fry bacon in a large skillet until crisp; remove and drain. Place the onions in the skillet and cook until tender. Slowly stir in flour; blend well. Add water and vinegar; cook, stirring, until bubbly and slightly thick. Stir in Splenda and pepper; simmer for 10 minutes. Crumble bacon. Carefully stir bacon and potatoes into hot mixture. Heat through, stirring gently to coat potato slices. Serve warm.
Exchanges/Choices 2 Starch
Calories 160 • Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 180 mg Total Carbohydrate 28 g • Dietary Fiber 3 g • Sugars 4 g Protein 5 g
Serves
