Add oil to a large nonstick skillet over high heat. Place chicken flour side down in skillet to brown (about 5–6 minutes). Remove chicken from pan and set aside.
3 In the same skillet, reduce heat to medium and add the garlic for 30 seconds. Add chicken broth, lemon juice, and wine and cook until liquid is reduced by half. Add the herbs and cook for 1 more minute.
4 Place the chicken skin side up in a medium metal baking pan. Add the chicken broth mixture to the pan, making sure to avoid pouring broth over the top of the chicken. (The liquid should not cover the browned skin). Bake in oven for 30 minutes.
5 Take out of oven. Sprinkle with salt and pepper. Pour liquid into the skillet and bring to a boil and reduce by half.
6 Add the frozen peas to the liquid and immediately remove from heat.
7 Serve each breast with 1/2 cup of the broth and peas.
Exchanges/Choices 1 Starch • 3 Med-Fat Meat
Calories 310 Calories from Fat 110
Total Fat 12.0g Saturated Fat 2.8g Trans Fat 0.0g Cholesterol 80mg Sodium 425mg Potassium 410mg Total Carbohydrate 13g Dietary Fiber 2g Sugars 2g Protein 33g Phosphorus 265mg
Chef’s Tip
You can easily double this recipe when company’s coming.
Makes: 6 servingsServing Size: 1 servingPrep Time: 15 minutes
1/2 cup fat-free Italian dressing
1/2 cup orange juice
12 ounces chopped romaine lettuce
2 ounces sliced almonds, toasted
1 1/2 ounces goat cheese, crumbled
2 medium pears, peeled and diced
1 In a small bowl, whisk together dressing and orange juice; set aside.
2 In a large salad bowl, toss together remaining ingredients.
3 Drizzle dressing over salad and toss again to coat.
Exchanges/Choices 1 Fruit • 1 1/2 Fat
Calories 140 Calories from Fat 65
Total Fat 7.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 5mg Sodium 265mg Potassium 340mg Total Carbohydrate 17g Dietary Fiber 4g Sugars 11g Protein 5g Phosphorus 110mg
Chef’s Tip
To toast almonds, place them in a small nonstick skillet over low heat and toast for about 4 minutes or until they begin to brown.
Dessert of the Month: Chocolate Mousse Pie
Makes: 8 servingsServing Size: 1 piecePrep Time: 5 minutes
1 9-inch prepackaged pie crust
2 1.4-ounce packages sugar-free fat-free chocolate pudding mix
1 2/3 cups fat-free milk
1 8-ounce container fat-free whipped topping, divided
1 1/2 Tbsp mini semi-sweet chocolate chips
1 Preheat oven to 400°F. Bake pie crust according to package directions. Remove from oven and cool thoroughly.
2 In a medium bowl, whisk together pudding mix and milk. Fold half (4 ounces) of whipped topping into pudding mixture and fold until fully blended.
3 Spread pudding mixture into pie crust and top with remaining whipped topping. Sprinkle top with chocolate chips.
Exchanges/Choices 2 Carbohydrate • 1 Fat
Calories 190 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.0g Trans Fat 0.0g Cholesterol 0mg Sodium 455mg Potassium 155mg Total Carbohydrate 29g Dietary Fiber 1g Sugars 13g Protein 3g Phosphorus 170mg
Chef’s Tip
Your Valentine will never guess how easy it was to make this dessert!
March National Nutrition Month®
Eating a variety of foods is a key component of good nutrition. This month’s recipes prove that good nutrition does not mean boring. In addition to March being National Nutrition Month, it is also the time to celebrate Registered Dietitian Day! If you haven’t already seen a registered dietitian (or RD), now is a good time to make an appointment and see what an RD can do to help individualize healthy eating guidelines for your specific needs. If you have diabetes, be sure to find an RD who is also a certified diabetes educator (CDE).
March Recipes
| Week 1 | Chopped BBQ Chicken Salad Spice-Rubbed Pork Chops and Roasted Parmesan Zucchini Chicken, Mango, and Black Bean Lettuce Wraps Alfredo Orange Roughy and Rice Cream of Broccoli Soup and Cheesy Breadsticks |
| Week 2 | Shrimp Egg Fu Yung and Edamame Salad Chicken Gyros and Fruit Salad Spinach Lasagna Beef Stroganoff White Chicken Chili |
| Week 3 | Linguine with Red Clam Sauce Tuna Melt Turkey Divan with Broccoli and Irish Vegetables Portobello Mushroom Pizza Spinach and Pine Nut Stuffed Chicken and Rice Pilaf |
| Week 4 | Blackened Beef Tenderloin and Savory Mushroom Bread Pudding Chicken Cacciatore Enchilada Casserole Tossed Salad with Chicken and Pasta Seafood Stew and Wedge Salad |
| Dessert of the Month | Lemon Poppy Seed Bundt Cake |
March
Week