DIET RECIPES ONLY

Sausage & Egg Casserole
2 lb. Sausage, browned and drained
6 eggs
2 cups of grated cheese
1 cup soy flour
1/4 cup chopped onion
1 few good dashes of hot sauce
Mix all ingredients and press into a 9"x13" pan. Bake at 350* until lightly brown. Cut into squares to serve. Can be made the night before and warmed in the oven.
Variation on a theme: leave out the soy flour and substitute slices of green chile rellenos peppers. Layer the cheese, sausage, and peppers like lasagna if you let it cool, it is less liquid.


Skillet Meatloaf
Serves 4
2 1/2 lb. ground beef
1 small onion grated
1 garlic clove minced
1 egg
1 Tbsp. catsup
Salt and pepper
Sauce:
1 can of tomato puree
1 tsp. sugar (omit or substitute with sweetener)
Several fresh basil leaves chopped
1 small can of mushroom pieces drained
1 large onion sliced
Worcestershire sauce
Make meatloaf mixture by combining meat, onion, egg and seasoning. Form into a round loaf. Heat some olive oil in a heavy-duty skillet. Pat meat into pan and brown on both sides; carefully turning with wide spatula. Mix tomato paste, an empty paste can of water, sugar and basil and pour over meatloaf. Add sliced onion and mushrooms to pan. Sprinkle with a few splashes of Worcestershire sauce. Cook covered over low heat for 1+ hour or until meatloaf is tender. Occasionally stir sauce in pan and baste top of meatloaf. Serve meatloaf with some of the thickened sauce.

 

Dry Rubs for Meat
Barbecued Beef Rib Rub
1/3 cup ground black pepper
1/4 cup paprika
1 tablespoon salt
1 tablespoon chili powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons onion powder
Danny's General Purpose Dry Rub
3/4 cup paprika
1/4 cup black pepper
1/4 cup salt
2 tablespoons chili powder
2 tablespoons garlic powder
2 tablespoons onion powder
1 tablespoon cayenne pepper
Combine all ingredients and mix thoroughly. Rub meat to be barbecued with the dry rub and allow to marinate in the refrigerator overnight.
Jack's Dry Rub
1tsp.sage
1tsp. salt
1tsp. pepper
1/2 tsp. ground cumin
Combine all ingredients, and mix well.
Gary Howard’s Rub
3 tbsp. paprika
1 tbsp. onion powder
1 tbsp. garlic powder
1 tbsp. ground basil
1.5 tbsp. dry mustard
1 tbsp. red pepper
1/2 tsp. black pepper
Combine dry rub ingredients and rub onto ribs or meat.
Cajun-flavoured Steak Rub
Scrape a halved garlic bulb on both sides, then rub in a half-teaspoon of home-made Cajun mix:
1 tsp. dried basil
1 tsp. thyme
1 tsp. cumin
1 tsp. black pepper
1/2 tsp. hot red pepper or cayenne.
Jerk Dry Rub from Andrew Gnoza
Pastes made of spices, herbs, and onions are the authentic jerk flavouring method. You rub the paste into the uncooked meat to add flavour. This is a medium-hot paste; it can be made hotter with the addition of more hot peppers or hot pepper sauce. If you want less heat, remove the seeds and membranes containing the seeds from the
peppers before grinding them. Scotch bonnet or habanero peppers are preferred, but you can substitute the milder, or more readily available jalapeno or serrano peppers.

1 onion, finely chopped
1/2 cup scallions, finely chopped
2 teaspoons fresh thyme leaves
2 teaspoons salt
1 teaspoon Jamaican pimento, (allspice)
1/4 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
4 to 6 hot peppers, finely ground
1 teaspoon fresh ground black pepper

Mix together all the ingredients to make a paste. A food processor fitted
with a steel blade is ideal for this. Store leftovers in the refrigerator in a tightly closed jar for about a month.
Jerk Dry Seasoning

This seasoning mix is excellent to have on hand to sprinkle on cooked and uncooked fish, vegetables, or snacks. It does not have quite as strong flavour as the rub and the marinade. To increase the heat, add more cayenne.

1 tablespoon onion flakes
1 tablespoon onion powder
2 teaspoons ground thyme
2 teaspoons salt
1 teaspoon ground Jamaican pimento, (allspice)
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
2 teaspoons sugar ( substitute EQUAL )
1 teaspoon black pepper, coarsely ground
1 teaspoon cayenne pepper
2 teaspoons dried chives, OR
2 teaspoons green onions, dried

Mix together all the ingredients. Store leftovers in a tightly closed glass jar. It will keep its pungency for over a month.

 

Swedish Meat - from Laura La Gassa
I don't call this Swedish Meatballs because it's too carby and too much work to add the bread and flour and make little balls. So we're left with just Meat.
1/2 cup minced onion
4 tbsp. butter
1 1/2 lb. ground meat
2 eggs, slightly beaten
1 tsp. salt
1/2 tsp. pepper
1 tsp. nutmeg
1 tsp. paprika
1 cup water
3 tbsp. Atkins Bake Mix or other low-carb flour
1 cup sour cream
1/2 tsp. dill (dried, or 1 1/2 tbsp. minced fresh)
Cook the onion in 1 tbsp. butter until soft, about 4 minutes.
Mix the meat, eggs, salt, pepper, nutmeg, and paprika in a bowl. Add the onions and mix well.
Melt the remaining 3 T butter in a frying pan on medium heat. Put the meat mixture into the pan when hot, and let it cook for a while as one big chunk (it helps to spread the meat out like an omelette). When it's brown on one side, break up the meat into smaller chunks and flip them over to brown the other sides. Continue cooking until the chunks are browned and cooked through, then remove them from the pan.
Turn the heat down to low, and add the water. Using a sifter or strainer (to avoid lumps), sprinkle the Atkins Bake Mix into the pan while stirring. Cook for about 5 minutes, or until thickened.
Add the sour cream, a spoonful at a time, stirring until well mixed. Add the dill, and mix well. Add back the meat, and cook on low for about 10 minutes.
Carb count: About 22 for the whole batch.

 

Garlic Dijon Skirt Steak
2 garlic cloves
2 tablespoons Dijon mustard
1 tablespoon fresh lime juice
a 10-ounce skirt steak (about 3/4 inch thick)
Mince garlic and in a bowl stir together with mustard and lime juice. Trim steak if necessary. Rub steak with mustard mixture and marinate 15 minutes.
Heat a well-seasoned ridged grill pan over moderately high heat until just smoking and grill steak 3 minutes on each side. (Alternatively, broil steak on rack of a broiler pan about 4 inches from heat.) Transfer steak to a platter and let stand, uncovered, 5 minutes.
With a sharp knife diagonally cut steak into 1/3-inch-thick slices and serve with Cumin Coleslaw.


Italian Skillet Pork Chops
Serves 4
4 6-ounce pork chops
4 green pepper rings
1/2 cup sliced green onions
1 14-ounce can of tomatoes
1 tsp. oregano
2 tsp. basil leaves
Salt and pepper to taste
Garlic powder to taste
1/2 cup of water
Spray a large electric skillet with PAM. Cut excess fat off chops, season to taste with salt, pepper, garlic powder. Brown chops on one side in skillet. Meanwhile, cut up canned tomatoes, retaining liquids. Stir in oregano, basil and additional salt and pepper to taste.
Turn chops over, and top each chop with one green pepper ring. Divide green onion between chops and place inside pepper ring. Pour tomatoes and juice over chops, retaining one quarter of the tomatoes within the green pepper ring on each chop. Add water to skillet, Simmer chops, covered, for one hour. Lift out each chop, draining liquids, and place on serving platter.
Total recipe: 1688 calories, 38 grams of carbohydrate
Per serving: 422 calories, 9.5 grams of carbohydrate

 

Cabbage with Sausage
1 head cabbage
1 cup beef broth (one bouillon cube and a cup of water)
1 package beef smoked sausage (keilbasa)
1 medium onion
3 cloves garlic (I love garlic)
Butter
Core the cabbage and chop into approximately 1.5 to 2 inch pieces.
Chop onion and sauté in large soup pot, adding minced garlic near the end.
Cut sausage into 1/4" thick slices and cook in onion/garlic/butter for about 5 minutes.
Spread sausage over bottom of pot evenly and place cabbage on top, and pour in broth
Cover, reduce heat, and let steam till cabbage is tender (about 10 to 15 minutes).
Stir and serve (salt/pepper to taste of course)


"Hungarian" Beef and Cabbage
I lb. hamburger
1/2 to 1/4 small head of cabbage, shredded
1/2 can or less of Hunts tomato sauce (or other sugar-free)
Dash each salt, pepper, garlic powder
Small dash cinnamon.
Brown ground beef with salt, pepper, and garlic powder; drain - reserve 1 Tbsp. fat. Move beef to one side, cook (wilt) cabbage in the remaining tbsp. of beef fat in other side. When wilted, mix together and add tomato sauce. Continue to cook for about 10 more minutes. Add tiny dash of cinnamon (to taste). That's it. Basically it tastes like stuffed cabbage leaves without the hassle of stuffing and rolling (and without the rice, of course).

 

Simple Man's Dinner
Ingredients:
1 lb. of kielbasa sausage, sliced in 1/2" pieces
1 large sweet onion, sliced
2 med. green peppers, sliced
2 tbsp. butter
Melt butter in skillet. Add onions and green peppers and sauté until tender. Add the kielbasa and cook until desired doneness. Serve warm.
Makes 2-4 main dish servings

 

Chicken With Crunchy Vegetables
Yield: 4 servings
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
1/4 cup low-sodium teriyaki sauce, divided
1 teaspoon dark sesame oil
1 cup diagonally sliced celery
3/4 cup thinly sliced carrot
1 clove garlic, crushed
1 cup coarsely shredded red cabbage
1 (8-ounce) can sliced water chestnuts, drained
Preparation time: 10 minutes
Combine chicken and 1 tablespoon teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done. Yield: 4 servings (serving size: 1 cup).
Nutritional Information: CALORIES 159 (13% from fat) / PROTEIN 21.7g / FAT 2.3g (SAT 0.5g, MONO 0.7g, POLY 0.8g) / CARB 12g / FIBER 1.8g / CHOL 49mg / IRON 1.6mg / SODIUM 395mg / CALCIUM 42mg


Balsamic Pepper Chicken
4 boneless skinless chicken breasts
2 tsp. lemon pepper
2 tsp. vegetable oil
1/3 cup balsamic vinegar
1/4 cup chicken stock
2 cloves garlic, minced
Sprinkle lemon pepper on both sides of the chicken. In a skillet, heat oil over medium heat. Add chicken and cook for 5-7 minutes on each side or until chicken is no longer pink inside. Remove chicken to a serving platter and keep it warm. Mix vinegar, broth and garlic and add to the skillet. Stir cook over medium-high heat for about 2 minutes or until the mixture is reduced and slightly thickened. Pour sauce over chicken breasts and serve.
Makes 4 servings.
Tip: Double the sauce ingredients if you want extra sauce for dipping

 

Chicken Mushroom Dijon
4 each chicken breast halves -- skinned & boned
1 teaspoon Lemon Pepper
1/4 teaspoon onion powder
1 cup Heavy cream
1 tablespoon Dijon mustard
1 cup mushrooms
2 tablespoons Butter
Sprinkle both sides of chicken with lemon-pepper seasoning and onion power. In a skillet cook chicken in margarine or butter over medium heat for 8 to 10 minutes, or till tender and no longer pink, turning once.
In a small mixing bowl mix together sour cream, cream and mustard. Pour Mushrooms over chicken, pour mustard mixture over chicken and mushrooms. Stir until sauce thickens and mushrooms and chicken are well coated.
NOTES : Can use 1/3 cup of sour cream and 2/3 cup of heavy cream (instead of 1 cup heavy cream) for a thicker sauce)

 

My Favorite Cuke Salad
Sliced sweet onion
Sliced or chunked cucumber
Sour cream
Vinegar to thin
Dill to taste, (or tarragon, or any fresh herb chopped)
Salt & pepper
Use only enough vinegar to thin out the sour cream to mixable not pourable consistency, the cucumbers will through a lot of moisture as well. Great with salmon or any fish. Can substitute for tartar sauce if you chop fine.


Cumin Coleslaw
2 tablespoons mayonnaise
1 tablespoon milk
1/2 teaspoon minced fresh jalapeno chile (wear rubber gloves)
1 tablespoon chopped fresh coriander leaves
1/2 teaspoon ground cumin
a 6-ounce piece cabbage (about 1/4 head)
1 large carrot
1 scallion
In a large bowl stir together mayonnaise, milk, jalapeno, coriander, and cumin. Thinly slice cabbage and cut carrot into julienne strips. Diagonally cut scallion into thin slices. Stir cabbage, carrot, and scallion into dressing and season with salt and pepper

 

Curry Chicken Salad
2 C. diced cooked chicken
1/2 C mayonnaise
1 1/2 sticks celery, chopped
1/4 C. chopped walnuts
2 Tbs. curry powder
Just add to a bowl and stir! This is great for lunch or as a quick dinner, for those nights that I get home late and REALLY don't want to cook - it keeps me from grabbing something carby just because it's fast...


Cabbage and Ground Beef Soup
1 to 1 1/2 lbs. ground beef
1/2 onion
1 large head Cabbage
Salt, Pepper, Soy Sauce, Garlic to taste
Fry up meat, with garlic and onion. Drain. Add just enough water to cover the meat. Add in shredded Cabbage, soy sauce, salt and pepper. Cover and simmer. Check liquid level and add as needed.

 

donnA- I plan on making this one, I love fudge!


Chocolate Fudge -
Serves 8
2 tablespoons unsweetened cocoa powder
1/2 cup heavy cream
2 tablespoons butter
4 ounces cream cheese
1/2 teaspoon vanilla
3 tablespoons Splenda
In a small saucepan, over low heat, melt butter. Add heavy cream and cream cheese, and whisk until smooth. Add Splenda, and adjust for taste. (Add a little more if you need too) Heat until bubbling, stirring constantly. Reduce heat, and stir in cocoa and vanilla. Blend well. Pour into a small buttered dish. Place in the refrigerator to set for 3 to 4 hours. Cut into 8 pieces.
Per Serving: (1 piece) Protein: 1.3g
Carbs: 2.2g
Dietary Fiber: 0.5g

 

Variations on Sugar-Free Pudding Mixes
The sugar-free pudding ranges from 6 to 8 carbohydrates per serving, WITHOUT milk added. When we use it in recipes, most of us use real cream, which has 6-7 grams of carbohydrates per cup, mixed 1:1 (or less cream even) with water or coffee. This turns into quite a very rich dessert and you can get up to 12 servings out of it rather than 4 or 6. Some people just use a tablespoon of the pudding mix in some cream and cream cheese for a nice treat. Or they drop a tablespoon of the dry mix into their shakes. You just need to count the carbohydrates and be aware.
Another idea - mix a package of SF chocolate pudding (powder, not mixed) with an 8oz package of cream cheese. Form into about 24 little balls and roll in crushed nuts. Watch the carbohydrates in the nuts, though. Without nuts, the total carbohydrate count comes to about 40. So, this is about 1.6 g per candy. Keep refrigerated.
Put 8 oz of Creme Cheese in the blender, mix it up some. Add 12 oz of sugar free Jello BEFORE IT SETS mix all together. Pour it in a bowl or whatever to set. It will set up with a creamy consistency sort of like pudding

 

Summer Squash Au-Gratin
2lbs summer squash
4 Tbsp. butter
1.5 Cups shredded cheddar
1 Cup sour cream
1/4 Cup chopped onion
1/3 cup parmesan cheese
Cook squash until tender. (I would cook only until slightly soft) Drain well. Mix with remaining ingredients and bake in casserole at 350 degrees for 20-30 minutes or until golden brown and bubbly. Makes 6 servings.
Per serving: 311 calories, 26g fat (16 sat. fat), 70 chol., 9g carb, 2g fiber, 10g protein.

 

Pumpkin Cake
2 cups Splenda (48 carbs)
2 cups soy flour (64 carbs)
1- 1/4 cup vegetable oil
1 tsp. salt
2 tsp. baking soda
1 Tbsp. cinnamon
1 tsp. nutmeg
1 can pumpkin (40 carbs, minus 16 fiber = 24 carbs)
Total carbs=136 grams (about 8.5 grams per slice)
Combine and mix all ingredients, and pour into one or two loaf pans or a tube cake pan. Bake for 45 minutes to 1 hour (1 hour was a bit too long when I did it the first time) at 350 degrees.


Low-Carbohydrate Pancakes
6 eggs
1/2 cup soy flour
1 teaspoon baking powder
1 teaspoon salt
1 tablespoon oil
1/2 cup liquid (we used 1/4 cup half n half, 1/4 cup water)
2 packets equal
Optional: boil the 1/4 cup of water, and add 1-3 teaspoons Sugar Free Strawberry Jello
Use a mixer, as the blender didn't want to catch all the flour. This is what we will add next time... 1 more teaspoon baking powder for fluffiness and a bit more artificial sweetener.
Now, when I just talked to my mom on the phone to get the recipe, she said to tell everyone the the mix comes out runnier than the high carb version, so keep that in mind when you're making pancakes

 

Panned Eggs with Parmesan Cheese
2 eggs
1 tablespoon Parmesan cheese
Butter for frying
Boil eggs hard, cool, halve them, roll in Parmesan cheese. Fry in butter. Serve hot. Makes 1 serving.
Protein: 15.12 grams
Fat: 12.95 grams
Carb: 0.02 grams (that's what the book says)
Calories: 177


Corned Beef Quiche
1 large tin lean corned beef
225g cottage cheese
3 eggs
1 onion, chopped
Seasoning to taste
Pinch mixed herbs
Pre-heat oven to 190C/375F/Gas 5. Mix the corned beef and onion together.
Place in the base of a flan dish and press down well. Beat the eggs with the cottage cheese, season to taste and pour this mixture onto the beef base. Bake for 30 minutes until set and golden brown. Serve hot with green vegetables or cold with salad.
(May also be cooked in a microwave on high for 10 minutes and browned under a hot grill.)

 

Honey Mustard Salad Dressing
1/2 cup oil
1/4 cup Dijon mustard (I just use French's, we like it better that way)
1 cup mayonnaise
3/4 tsp. vinegar
Dash of garlic powder
Dash of onion powder
1/4 cup spoonable sweetener
Blend it all together and you are finished! This is quite thick and can be thinned down with water if you like a "runnier" dressing. Great on grilled chicken too

 

Found some new stuff today, you might want to try out these sites for some more great good for you healthy recipes.


ARROZ CON POLLO Serves 6

1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed 1 tablespoon acceptable margarine 2 cloves garlic, minced 1/4 teaspoon freshly ground black pepper 1/4 teaspoon paprika 1/4 cup chopped onion 1/4 cup chopped green bell pepper 1 tablespoon acceptable vegetable oil 1 cup uncooked rice 2 cups low-sodium chicken broth 1/2 cup chopped fresh tomatoes 1/8 teaspoon saffron or turmeric 1/2 cup cooked green peas Preheat oven to 350º F. Rinse chicken and pat dry. Set aside. In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika. Mix well. Remove from heat and brush on chicken breasts. Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout. Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft. Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly. Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes. Serve immediately.

Calories: 300 kcal Protein: 28 gm Carbohydrates: 27 gm Total Fat: 8 gm Saturated Fat: 2 gm Polyunsaturated Fat: 3 gm Monounsaturated Fat: 2 gm Cholesterol: 62 mg Sodium: 89 mg Potassium: 370 mg Calcium: 36 mg
http://www.deliciousdecisions.org/cb/rec.html

 

BAKED DIJON CHICKEN Serves 4

1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed 1 tablespoon Dijon or coarse-grained mustard 2 teaspoons lemon or lime juice 1/2 teaspoon bottled minced garlic 1/8 teaspoon black pepper Preheat oven to 375ºF. Rinse chicken or turkey and pat dry. In a small bowl, stir together remaining ingredients. Arrange chicken or turkey in a single layer in a glass baking dish. Spread mustard mixture over the top of each piece. Bake, uncovered, 15 to 20 minutes, or until chicken or turkey is tender and no longer pink. Microwave Method Prepare recipe as directed above except arrange chicken or turkey in a single layer in a baking dish, placing thicker portions toward the outside edge of the dish. Cover with wax paper and cook on 100% power (high) 3 to 4 minutes. Give dish a 1/2 turn. Re-cover and cook on high 3 to 4 minutes, or until chicken or turkey is tender and no longer pink.

Calories: 137 kcal Protein: 25 g Carbohydrates: 1 g Total Fat: 3 g Saturated Fat: 1 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 1 g Cholesterol: 62 mg Sodium: 104 mg

GRILLED CATFISH WITH MUSTARD-LEMON SAUCE Serves 4

4 small catfish fillets (about 1 pound) 1/2 teaspoon pepper Vegetable oil spray Sauce Vegetable oil spray 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic 1 tablespoon all-purpose flour 1 1/4 cups fat-free evaporated milk 1 tablespoon Dijon mustard 2 teaspoons finely shredded lemon peel 1 teaspoon chopped fresh basil, thyme, dill, parsley, or oregano or 1/4 teaspoon dried herb Fresh herbs (optional) Prepare grill. Rinse catfish and pat dry with paper towels. Sprinkle both sides of catfish with pepper. Lightly spray a grill basket or grill rack with vegetable oil spray. Place fish in basket or on rack. Grill catfish on uncovered grill directly over medium-hot coals about 5 minutes per side, or until fish flakes easily when tested with a fork. Meanwhile, for sauce, spray a small saucepan with vegetable oil spray. Cook garlic over medium heat for 2 minutes, stirring occasionally. Stir in flour. Add milk all at once, stirring well. Add mustard and lemon peel. Cook and stir until thickened and bubbly, about 3 to 5 minutes. Stir in chopped fresh herbs. Cook and stir 1 minute. Serve grilled catfish with sauce. Garnish with fresh herbs.

Calories: 195 Protein: 31 g Carbohydrates: 12 g Total Fat: 2 g Saturated Fat: 0 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 0 g Cholesterol: 72 mg Sodium: 249 mg
JERKED CHICKEN Serves 4; 1 breast half per serving

2 teaspoons whole or ground allspice 1 1/2 to 2 teaspoons light soy sauce 2 tablespoons fresh lime juice (about 2 medium limes) 1 tablespoon red wine vinegar 1 jalapeño pepper, seeded and chopped 1 shallot, peeled and chopped 1 tablespoon rum or 1/8 teaspoon rum extract 2 cloves garlic, minced 1 tablespoon acceptable vegetable oil 1/2 teaspoon ground ginger 1/4 teaspoon dried thyme, crumbled 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/8 teaspoon black pepper 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat removed In a small skillet over medium-low heat, dry-roast the whole allspice for 1 to 2 minutes (1 minute for ground allspice). This will help bring out the full flavor. Grind whole allspice in a mortar and pestle or coffee grinder. Put allspice into a blender or the work bowl of a food processor fitted with a metal blade. Add the remaining ingredients except chicken. Process for 20 to 30 seconds, then pour into a shallow nonmetallic bowl. Rinse chicken and pat dry with paper towels. Place chicken breasts in mixture and let marinate for 2 to 10 hours, covered, in the refrigerator. Turn breasts twice while marinating. When ready to cook, prepare grill or preheat broiler. Grill chicken over medium-hot coals or broil in a broiler-safe pan, 4 to 6 inches from heat, for 3 to 4 minutes on each side, or until it is cooked through. Cook’s Tip: Cook extra breasts for "planned-overs", such as sliced and used in a fresh green vegetable salad or wrapped in a warm low-fat flour tortilla and topped with shredded lettuce, nonfat cheese, and fresh tomatoes for a tropical soft taco.

Calories: 133 Protein: 24 g Carbohydrates: Total Fat: 3 g Saturated Fat: 1 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 1 g Cholesterol: 62 mg Sodium: 277 mg

http://www.deliciousdecisions.org/cb/rec.html