Wednesday, January 26, 2011
2/3 cup chopped plum tomatoes
1/2 cup shredded part-skim mozzarella cheese
1/4 cup chopped Kalamata olives
1 teaspoon minced garlic
2 teaspoons extra-virgin olive oil, divided
1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried
1/8 teaspoon freshly ground pepper
4 portobello mushroom caps, 5 inches wide
2 tablespoons lemon juice
2 teaspoons reduced-sodium soy sauce
Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
Preheat grill to medium.
Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
Oil a grill rack (see Tip). Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.
TIPS & NOTES
To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.
Per serving: 122 calories; 8 g fat (2 g sat, 4 g mono); 9 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 338 mg sodium; 431 mg potassium.
Nutrition Bonus: Vitamin C (25% daily value), Potassium (17% dv), Calcium (15% dv).
1/2 Carbohydrate Serving
Source From : Eating Well
Monday, January 3, 2011
8 oz (1/2) of carton plain yogurt-unsweetened low-fat
1/4 cup Dijon mustard
8 Chicken breast halves; -(3 oz) skinned
1/2 cup Soft breadcrumbs
Vegetable cooking spray
Combine yogurt and mustard, stirring until well
blended. Brush breast halves evenly with yogurt
mixture, and dredge breadcrumbs.
Arrange chicken in a 12 x 8 x 2 baking dish coated
with cooking spray. Cover and bake at 400 degrees of
Increase Temperature to 450 degrees. Bake, uncovered,
for 15 minutes or until chicken is done and coating is
Exchanges: 2 Lean Meat; 1 Vegetable