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«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»

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Serve over ½ cup cooked whole-wheat pasta, topped with parmesan cheese. If you don’t care for whole wheat, spinach pasta is the next best thing; one ounce is 100 calories. To bring your total calories to 250, add a tossed salad with a topping of sliced fruit.

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Ingredients:

4 oz. lean sirloin steak, 1 ¼ inches thick, trimmed of all fat Cherry tomatoes 4 small red potatoes If you’re craving steak and potatoes, this meal will satisfy you. Grill on the George Foreman if you have one. Using nonstick cooking spray on a pan, cook potatoes and halved tomatoes until browned. Serve with a wedge of lettuce with fat-free ranch dressing.

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Ingredients:

4 oz. lean, ground round beef 1/4 tsp. paprika 1/4 tsp. garlic powder 1/2 tsp. Worcestershire sauce 1/2 T. olive oil 1/3 cup sliced fresh mushrooms 1/4 cup chopped onion 2 T. cooked brown rice 1 red or green bell pepper 4 tomato slices 1 T. fresh grated Parmesan cheese Preheat oven to 350 degrees F. Heat the olive oil in a nonstick skillet to mediumhigh heat and brown the meat with mushrooms and onions. Mix in Worcestershire sauce and seasonings; stir in cooked rice to mix thoroughly. Rinse peppers, cut in half and scoop out seeds. Place them, cut side up, in a shallow baking pan with a small amount of water. Stuff pepper halves with equal amounts of meat mixture and top with tomato slices and cheese. Bake for about 20-25 minutes and serve hot.

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Ingredients:

4 veal cutlets 1/4 tsp. salt 1/8 tsp. black pepper 1 package of fresh mushrooms 1/2 lb. fat-free or low-fat (sliced) mozzarella 1 cup seasoned breadcrumbs 1 egg white 1/2 lb. canned tomato sauce 1/4 tsp. dried basil leaves Cooking spray Preheat the oven to 350 degrees. Beat egg white and dip cutlets to cover; roll in bread crumbs. Use salt and pepper if you wish, but it tastes fine without it. Spray a baking pan and arrange cutlets, pour tomato sauce over them, and top with mozzarella slices and basil. Bake for twenty-five minutes. Serve with melon on lettuce leaves or something similar.

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Ingredients:

1/4 tsp. curry powder 1/2 small apple 1/4 cup apple juice 3 1/2 oz. boneless chicken breast 1 green onion 2 oz. fresh mushrooms 1/2 T. fresh lemon juice 1/4 cup fat-free plain yogurt 2 T. brown rice Wipe mushrooms with a damp paper towel and slice thin. Rinse and pat dry chicken breast. Cut into cubes on a separate cutting board. Peel, core and dice apple. Chop green onion. Spray a nonstick skillet lightly with cooking spray and sauté chicken until no longer pink, about 8 to 10 minutes. Add the apple, onion, mushrooms, lemon juice, curry powder and apple juice and bring to a boil. Lower heat; simmer for about 8 minutes. Stir in yogurt and gently heat through, about 2minutes. Place rice in a small pot with tight-fitting lid and cover with about 2 1/2 times the amount of water. For example, if you are doubling this recipe with 4 tablespoons of rice, use 10 tablespoons of water or about 3/4 cup water. Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 40-45 minutes, or until water is absorbed and rice is tender. Ladle chicken mixture over rice and serve with a green salad, light dressing, and 1/2 cup sliced fresh strawberries.

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Ingredients:

1 lb. chicken breast with bone, skin removed 2 cans of chicken broth 2 cups of water ½ cup each: celery, onion, carrots, chopped parsley Salt and pepper to taste or use Mrs. Dash original seasoning 1 cup dry noodles, any whole-wheat variety Place a chicken breast with bone on in a pot of water after removing skin. If using a Crock-Pot, you may add liquids and vegetables with the chicken without the risk that vegetables will be overcooked. Otherwise, after chicken is well cooked and tender, add vegetables to the simmering pot during the last thirty minutes. Ten minutes before serving, in another pot, prepare noodles and strain off. I serve some noodles in the soup, but if there are leftovers, I store the noodles separately to avoid sogginess. Chicken is a folk remedy for colds that works, but it’s also just plain good. With soup, you need crunch. Homemade chicken soup is good with 4 reduced fat Triscuits, a tossed salad and whatever fruit is in season.

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Ingredients:

8 oz. skinless, boneless chicken breast 1/2 cup egg whites or egg alternative 1 cup original Fiber One Cereal Mrs. Dash or your own mix of salt, pepper, garlic powder, and onion powder 1 tsp. paprika 1 cup Red Hot Sauce Butter-flavored cooking spray 4 T. brown rice Green beans, unlimited Preheat oven to 400 degrees, and spray a baking sheet with cooking spray. Wash and cut chicken breasts into strips that are approximately 1 1/2 inches wide. Set aside. In a food processor, combine cereal and dry seasonings. Pulverize to a fine powder or breadcrumb-like consistency. Pour mixture into a shallow bowl or onto a small plate. Set aside. In a small saucepan, melt butter and then add the hot sauce. Mix well and warm until heated, but not bubbling or boiling. Pour into a small, shallow bowl, and set aside.





In a small bowl, mix egg whites or egg alternative. Coat each chicken strip with egg and dip in cereal mix until each strip is fully breaded. Lay strip on baking sheet. Repeat until all pieces of chicken are breaded and on the baking sheet. Pour 3/4 of the hot sauce over the chicken pieces, making sure to coat well. Bake chicken at 400 degrees until breading becomes crispy and chicken is cooked through, approximately 15-20 minutes. Prepare rice and green beans. Serve chicken strips with remaining hot sauce mixture for dipping. Enjoy with rice, unlimited cooked green beans, and a tossed salad.

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Ingredients:

2 boneless chicken breasts 2 cloves garlic, chopped, or go easy on it 2 T. dried rosemary 1 T. lemon juice Salt and pepper or Mrs. Dash seasonings Preheat oven to 375 degrees. Cover the chicken breasts with garlic if you like it.

My husband doesn’t go for garlic, and I use very little. Sprinkle with rosemary, lemon juice, and seasonings. Place in a 9×13 baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear. Baking time will depend on the thickness of your chicken breasts. This low-calorie chicken recipe with rosemary goes well with a tossed salad with fat-free croutons, light balsamic dressing, and fresh asparagus.

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Ingredients:

Cedarlane Burrito Grande with chili Verde Sauce (freezer section of a supermarket) 1 and 1/2 lb. chicken breasts 2 ears fresh corn or a small can ¾ cup dry brown rice Incidentally, a single Cedarlane package is designed to serve two people at 230 calories per serving. With the other three ingredients of chicken, corn, and rice, the Burrito Grande package is used as the topping.

Cook chicken breasts in the oven or however you want to cook them. Boil fiberrich brown rice, and separately, boil two ears of corn or open a small can.

Combine the chicken, brown rice, and heated corn in a serving dish. Zap the package according to directions, open the tortillas and spread evenly over the mixture. Our Gold Standard portion is 3/4 cup. Serve with unlimited salad and a piece of fruit.

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Ingredients:

3 whole chicken breasts, skinned & halved Dash of salt and pepper 1 T. dry onion flakes 1 green pepper, finely chopped 1 minced clove garlic 1 15-oz. can mashed tomatoes 1 4-oz. can sliced mushrooms, drained 2 tsp. tomato paste 1 bay leaf 1/4 tsp. thyme 2 T. finely chopped pimiento Brown rice or whole-wheat pasta for six Rinse chicken pieces and pat dry. Combine all ingredients except rice or pasta in a pot and cook at a low temperature for an hour. Divided into six portions, one serving is 120 calories. Serve with any green vegetable, ½ cup cooked brown rice or whole-wheat pasta and a green salad.

Chicken and Spinach Quesadillas—4 servings

Grilled chicken and spinach quesadillas are man and kid-friendly but perfect for figurewatchers when prepared with low-calorie methods. Hands-on preparation time is 15 minutes, while cooking takes 5 minutes, no longer than a grilled cheese sandwich. Calories are lower when we use chicken breasts instead of a whole rotisserie chicken.

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1 1/2 pounds cooked, shredded chicken 3 ounces or 4 cups of baby spinach 1 cup grated low-fat Monterey Jack or cheddar cheese 4 large whole-wheat tortillas 1 ripe avocado, sliced 1/2 cup store-bought fresh salsa 1/4 cup fat-free sour cream Heat a pan on the stove (or grill) to medium. In a large bowl, combine cooked/shredded chicken, spinach, and cheese. Divide evenly and place the mixture on one half of each tortilla. Fold the other half over to cover. Grill the quesadillas until the cheese has melted. Tortillas are crisp at 3 to 4 minutes on each side. Serve with the avocado, salsa, fat-free sour cream, a piece of fruit and green salad.

Chicken Stir-Fry a la Philippines

A friend on the next street, Mayumi, whose Filipino name means “pretty one,” is a nurse.

Okay, I know you’re curious. She’s around forty-years-old, about 5′3″ and weighs around 105 pounds. She and her husband have school-age twin boys. Her life is fast paced. I met up with her at the grocery store yesterday, and Mayumi was gathering ingredients to make Chicken Stir-Fry.

Her Americanized version is fast to prepare, cooks in fifteen minutes, and contains under 300 calories per serving.

Mayumi’s ingredients:

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Mayumi will also make rice, having switched from traditional white to brown. Drain oranges, reserving 1/3 cup light syrup. In a large nonstick skillet, heat oil over medium-high heat. Add chicken and stir-fry until browned, about 5 minutes. Stir in broccoli, stir-fry sauce, reserved syrup and 1 cup water. Bring to a boil. Reduce heat to medium-low, simmering until flavors have blended, maybe 10 minutes. Stir in oranges and zest.

Sprinkle with scallions. Serve with rice if desired.

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Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet. Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside.

Discard the flour.

Crush the cornflakes by placing them in a big zip-lock plastic bag, carefully pressing the bag to push out the air. Seal up the bag with as little air inside as possible and “run over” the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

In a large bowl, mix the buttermilk, mustard, cayenne pepper, paprika and sage.

Give each floured chicken piece a buttermilk soaking and then roll in the cornflake crumbs.

Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife.

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McCormick makes Garam Masala, an Indian seasoning combination. This recpie’s portions are company-sized. The Gold Standard portion is 3 ounces of cooked chicken.

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Remove excess fat from chicken; rinse and pat dry. Heat oil in a large nonstick skillet over medium-high heat. Sauté chicken, skin-side-down, 5 to 6 minutes or until lightly browned. Turn chicken; add onion. Cook and stir onions 3 to 4 minutes longer. Add tomatoes and the remaining ingredients, pushing all vegetables down into the cooking liquid. Bring to a boil and then reduce to a simmer. Place into a Crock-Pot at a low temperature if you have one. Prepare brown rice. Allow yourself a half cup of rice and four ounces of chicken with sauce.

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A 140-calorie bowl of tortilla soup takes the edge off hunger and tastes great with a tossed salad.

Ingredients:

1 lb. boneless chicken breast 4 cups tomatoes with green chilies and juice 1 cup chopped onion Garlic according to your taste 1 T. cilantro 4 cups fat-free low-sodium chicken broth.

To make chicken look more appetizing, I grill mine on my George Foreman grill.

Place everything in a pot to simmer or use the Crock-Pot. Top each bowl with avocado slices, fat-free sour cream, and a sprinkle of low-fat cheddar. Put a little crunch on the salad with a few crushed tortilla chips.

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White bean and chicken chili is delicious with a handful of blue chips and tossed salad.

Ingredients:

1 lb. chicken, cooked and cubed making about 3 cups 1 T. olive oil 2 scallions, chopped 3 cloves garlic, crushed 1 4-oz can diced jalapeno peppers or less 1 4-oz can chopped mild green chili peppers 2 tsp. ground cumin 1 tsp. dried oregano 1/2 tsp. ground cayenne pepper 2 14.5-oz. cans chicken broth 3 regular-sized cans white beans 1 cup shredded low-fat Monterey Jack cheese Heat the oil in a large saucepan over medium-low heat. Slowly cook and stir the onion until tender. Mix in the garlic, jalapeno, green chile peppers, cumin, oregano and cayenne. Continue to cook and stir the mixture until tender, about 3 minutes. Mix in the chicken broth, chicken and white beans. Simmer 15 minutes, stirring occasionally. Remove the mixture from heat. Slowly stir in the cheese until melted. Serve warm.

Wily Chayote-Chicken Salad—6 servings

Wily Chayote Salad is served with grilled chicken. The Chayote was domesticated in Mexico by the Aztecs. It looks like a pear, but its texture is between a cucumber and zucchini. It can act like an apple with sugar and cinnamon. The salad dressing I use for this is Brianna’s Special Request Santa Fe Blend dressing, 25 calories for 2 tablespoons.



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