PISTACHIO-CRUSTED CHICKEN
Recipe by Linda Gassenheimer
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pinch cayenne pepper
3/4 pound boneless, skinless chicken breast cutlets, about 1/2-inch thick
3 tablespoons coarsely chopped pistachio nuts
2 tablespoons coarse cornmeal
1 egg white, lightly beaten
Olive oil spray
Preheat oven to 400 degrees. Mix salt, black pepper and cayenne together. Roll chicken in mixture, coating. Mix pistachio nuts and corn meal together. Dip chicken into the egg white and then roll in pistachio nut mixture. Heat a nonstick skillet with an oven-proof handle, over medium-high heat and spray with olive oil spray. Brown chicken breasts for 2 minutes. Turn and brown 2 minutes. When chicken is golden on both sides, place skillet in oven for 5 minutes. A meat thermometer should read 165 degrees.
Yield 2 servings
Per serving: 330 calories, 110 calories from fat, 12.2 g total fat, 2 g saturated fat, 4.5 g monounsaturated fat, 108 mg cholesterol, 520 mg sodium, 12.7 g carbohydrate, 1.9 g dietary fiber, 1.3 g sugars, 41.6 g protein
Exchanges: 1 carbohydrate, 6 lean meat
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BROCCOLI FARFALLE
Recipe by Linda Gassenheimer
1/4 pound farfalle (bowtie pasta)
2 cups broccoli florets (5 ounces)
2 teaspoons olive oil
1 tablespoon bottled lemon juice
1 teaspoon minced garlic
Salt and freshly ground black pepper
Bring a large pot with 3 to 4 quarts water to a boil over high heat. Add pasta and cook 5 minutes. Add broccoli and continue to cook 5 minutes. Drain, leaving about 1/4 cup water in the pot. Add the olive oil, lemon juice and garlic to the saved cooking water. Return pasta and broccoli to pot and toss to mix well with the sauce. Add salt and pepper to taste.
Yield 2 servings
Per serving: 277 calories, 51 calories from fat, 5.7 g total fat, .8 g saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 23 mg sodium, 47.9 g carbohydrate, 1.9 g dietary fiber, 1.7 g sugars, 9.8 g protein
Exchanges: 3 starch, 1 vegetable, 1/2 fat
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