Empty Nester Menus (Continued)
A much healthier version of the classic. Makes 2 servings.
1 tsp paprika
1/2 tsp ground thyme
1 tsp garlic powder
1/2 cup bread crumbs
1/2 cup plain whole milk yogurt
10 oz boneless skinless chicken breasts, trimmed
1. Preheat oven to 350°F.
2. Coat baking pan with cooking spray.
3. Cut chicken into 2 equal pieces.
4. In small bowl, place yogurt and chicken. Turn chicken to coat. Cover and refrigerate 15 minutes.
5. In medium bowl, mix bread crumbs, paprika, thyme, and garlic. Remove chicken from refrigerator. Press chicken in crumb mixture to coat well and place in prepared pan.
6. Bake 20 minutes, watching closely so that chicken "crust" does not burn.
For deep golden color, place pan under broiler for last 5 minutes of cooking.
Carrot and Cabbage Slaw
Oranges and a light oil and vinegar dressing enhance this cabbage and carrot slaw. Makes 2 servings.
2 tbsp cider vinegar
2 tbsp vegetable oil
1/3 tsp sugar
1/3 tsp dry mustard
1/2 tsp celery seeds
1/3 tsp minced onion
1/3 tsp salt
1/3 medium head cabbage, shredded (2 cups)
1/3 medium carrots, shredded
1/3 medium oranges, peeled and cut into small chunks
1. In 1 quart saucepan, mix vinegar, oil, sugar, mustard, celery seed, onion, and salt.
2. Heat over medium, stirring until sugar dissolves. Remove from heat immediately.
3. Cool to room temperature.
4. In large bowl, combine cabbage, carrots, and orange.
5. Add dressing and toss until the slaw is well-coated.
Refreshing tea made with cinnamon, orange juice, and lemon juice. Makes 2 servings.
1 tea bags
7 whole cloves
1/2 cinnamon stick
1/2 tsp grated orange peel
1 cup boiling water
2 tbsp orange juice
2 tsp fresh lemon juice
1. Place the tea bags, spices, and orange peel in a ceramic or glass container and pour the boiling water over them. Then cover, and allow to steep for 5 minutes.
2. Strain the mixture, stir in the orange and lemon juices, and re-heat if necessary.
For refreshing iced tea, chill before serving and pour over ice.
Nutritional Information (Per Serving)
Calories 167.3, Total Carbs 11.9g, Dietary Fiber 0.9g, Saturated Fat 0.9g, Potassium 274.5mg, Protein 21.8g, Sodium 172.1mg
Carrot and Cabbage Slaw
Calories 138.3, Total Carbs 14.1g, Dietary Fiber 5.3g, Saturated Fat 1.4g, Potassium 262.9mg, Protein 2.4g, Sodium 422.2mg
Calories 13.7, Total Carbs 3.8g, Dietary Fiber 1g, Saturated Fat 0g, Potassium 20.7mg, Protein 0.1g, Sodium 26.2mg
Click here to return to main menu.
| PREVIOUS: Lunch #5: Cauliflower Mac and Cheese and Italian Style Tomato Soup |
| NEXT: Dinner #2: Spice Rubbed Flank Steak, Oven Baked Okra, and Sauteed Banana Slices with Yogurt Cream |
Peach Chutney Nutty Whole-Grain Silver Dollar Pancakes 5-Spice Chicken Noodle Soup Steak with Wine Creamy Brown Rice Country Farm Potatoes Marinated Green Beans Spinach Pasta Bake Tahini Yogurt Dressing Bubble Loaf
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...