Cook :30 mins

Prep: 30 mins

Makes 4 servings

Salsa Chicken

INGREDIENTS

1 cup brown rice

1 packet chicken taco seasoning
1 lb. chicken breast, cut into 2-inch pieces
15-oz. jar of your favorite salsa
½ cup grated reduced-fat cheddar cheese
Nonstick cooking spray

Serves 4

INSTRUCTIONS

Cook rice per package directions. Preheat oven to 350 degrees F. Coat oven-safe skillet with nonstick cooking spray.

Pour taco seasoning packet into a shallow dish. Dip chicken pieces in taco seasoning, coating each piece. Place evenly in skillet.

Cook chicken over medium-high heat for two minutes, then flip each piece over and cook another 2 minutes.

Remove from heat. Pour salsa over chicken pieces. Cover and bake in oven for 10 minutes.

Sprinkle cheese over salsa-chicken pieces and bake, covered, for 10 minutes.

Remove from oven. Place ½ cup cooked rice on each plate and scoop salsa-chicken on top.

NUTRITION FACTS (per serving):

370 calories
32 g protein
46 g carbs
2 g fat
2 g sugar
837 mg sodium
67 mg cholesterol
2 g fiber

Ginger-chile chicken Stir Fry

The secret behind a successful stir-fry is to prepare all of the ingredients in advance and cook them quickly. Cook the rice, chop the veggies, add the chicken, and in minutes you’ll have a homemade meal. Enjoy!

INGREDIENTS

2 Tbsp. oil (divided)
1 lb. boneless, skinless chicken breasts, cut into ½-inch pieces
2 Tbsp. fresh minced ginger
1 fresh Serrano chile, seeded and sliced into strips
1 medium onion, halved lengthwise and sliced into strips
1 small red bell pepper, seeded and julienned
1 small green bell pepper, seeded and julienned
1 small yellow bell pepper, seeded and julienned

Sauce:

¼ cup reduced-sodium soy sauce
2 Tbsp. water
2 cloves garlic, minced
2 tsp. cornstarch
1 tsp. sugar

INSTRUCTIONS

1. Heat 1 Tbsp. oil in a wok or large skillet placed over medium-high heat. Add chicken and stir fry until almost cooked through. Remove chicken to a plate; cover to keep warm.

2. Heat remaining oil in wok. Add ginger, chile, onion and bell peppers; stir-fry five minutes or until peppers are crisp-tender. Return chicken to wok.

3. Mix sauce ingredients together in a small bowl. Pour sauce into wok and cook until sauce is thick and bubbly, about two minutes. Serve over rice.

Serves 4

NUTRITION FACTS (per serving):

234 calories
27 g protein
22.5 g carbs
7 g fat
2 g fiber
4 g sugar
608 mg sodium

Directions
Whisk the grated zest and juice of 1 orange,
1 teaspoon honey
1/2 cup olive oil in a bowl
Add 12 cups watercress and/or arugula
3 sliced oranges
2/3 cup toasted walnuts
1/4 cup finely sliced fennel and toss.

Ingredients
1 cup halved green seedless grapes
1 cup quartered strawberries
1/2 cup blueberries
2 tablespoons sugar
1/4 cup fresh lime juice
1 teaspoon poppy seeds
1/4 cup unsalted pistachios, toasted

Directions
Toss grapes, strawberries and blueberries with sugar in a medium bowl. Stir in lime juice, and poppy seeds. Let sit at room temperature for at least 1/2 an hour. Garnish with pistachios and serve.

AMSTEL LIGHT 95 Cals/5 G Carbs

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 INGREDIENTS

• 1/2 cup lowfat mayonnaise
• 2 tablespoons chopped fresh tarragon or 1 1/2 tsp dried
• 1 tablespoon fresh lemon juice
• 1/8 teaspoon black pepper
• 2 cups chopped roasted chicken breast
• 2 celery stalks, chopped
• 1/3 cup chopped dried cherries
• 1/3 cup chopped walnuts
• 1/4 cup chopped shallots
• 4 lettuce leaves
• 8 slices toasted whole-grain bread

PREPARATION

Combine mayonnaise, tarragon, lemon juice and pepper in a bowl. Toss chicken, celery, cherries, walnuts and shallots in another bowl. Stir in mayonnaise dressing. Place 1 lettuce leaf each on 4 slices of bread. Divide chicken salad among sandwiches; top with remaining bread.

The skinny

454 calories per serving, 14.3 g fat (1.2 g saturated), 49.4 g carbs, 11.2 g fiber, 34.8 g protein

Ingredients
8 ounces fresh green beans, trimmed
2 tablespoons low sodium soy sauce
1/2 tablespoon miso paste
1/2 teaspoon red pepper flakes
4 cloves garlic, minced
1 teaspoon grated fresh ginger root
1 tablespoon sesame seeds, toasted

Directions
1.Place the green beans into a steamer insert and set in a pot over one inch of water. Bring to a boil, cover and steam for 5 minutes. Remove from the heat and transfer beans to a serving bowl.
2.Meanwhile, in a small bowl, stir together the soy sauce, miso paste, red pepper flakes, garlic and ginger. Pour over the green beans and toss to coat. Sprinkle sesame seeds on top.

Directions

1.In a medium bowl, mix the orange juice, olive oil, chives, rosemary, salt, and pepper. Place the chicken in the mixture. Cover and marinate in the refrigerator at least 4 hours.
2.Preheat the oven broiler.
3.Remove the chicken from the marinade, and shake off excess. Pour the marinade into a small saucepan and bring to a boil over high heat. Reduce heat to medium-low, and simmer for 10 minutes; set aside.
4.Arrange the chicken on a baking sheet. Broil 30 minutes in the preheated oven, 6 to 8 inches from heat. Turn and brush frequently with the remaining marinade mixture, until no longer pink and juices run clear.

Amount Per Serving Calories: 258 | Total Fat: 17.4g | Cholesterol: 60mg

Ingredients

2 cups hazelnuts, toasted and skinned
1 1/4 cups sugar
4 large egg whites
1/2 teaspoon salt
1 teaspoon vanilla extract

Preparation
1.Position 2 racks as close to the center of the oven as possible; preheat to 325°F. Line 2 baking sheets with parchment paper or nonstick baking mats.

2.Pulse nuts and sugar in a food processor until finely ground. Scrape into a large bowl.

3.Beat egg whites and salt in another large bowl with an electric mixer on high speed until stiff peaks form. Using a rubber spatula, gently fold the egg whites into the nut mixture. Add vanilla and gently but thoroughly mix until combined.

4.Drop the batter by the tablespoonful 2 inches apart on the prepared baking sheets.

5.Bake the cookies until golden brown, switching the pans back to front and top to bottom halfway through, 25 to 30 minutes. Let cool on the baking sheets for 5 minutes. Gently transfer the cookies to a wire rack to cool completely. When the baking sheets are thoroughly cooled, repeat with the remaining batter.

88 Calories