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FIT RECIPES

Ham-&-Cheese-Stuffed Chicken Breasts

From EatingWell: Fall 2004, The Essential EatingWell Cookbook (2004)

Making a pocket in the chicken breast to hold the stuffing is easy with a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing in the oven ensures that it cooks evenly throughout.

4 servings | Active Time: 25 minutes | Total Time: 50 minutes

Ingredients

  • 1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese
  • 2 tablespoons chopped ham
  • 2 teaspoons Dijon mustard
  • Freshly ground pepper, to taste
  • 4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
  • 1 egg white
  • 1/2 cup plain dry breadcrumbs
  • 2 teaspoons extra-virgin olive oil

Preparation

  1. Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.
  2. Mix cheese, ham, mustard and pepper in a small bowl.
  3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
  4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)
  5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

Nutrition

Per serving : 236 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 74 mg Cholesterol; 10 g Carbohydrates; 31 g Protein; 1 g Fiber; 287 mg Sodium; 347 mg Potassium

Exchanges: 1/2 starch, 4 lean meat

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FIT RECIPES

OK. I know it's getting cold out, but for only 128 calories each. Put on a sweatshirt and dig in.

Frozen Fudge Bars

Creamy, chocolaty and just like the ones from the corner store, but better.

8 2-ounce bars | Active Time: 15 minutes | Total Time: 1 1/4 hours

Ingredients

  • 1/2 cup nonfat sweetened condensed milk
  • 1/2 cup sugar
  • 1/4 cup unsweetened cocoa powder, preferably Dutch-process
  • 1 1/4 cups low-fat milk
  • 1 teaspoon pure vanilla extract

Preparation

  1. Whisk sweetened condensed milk, sugar and cocoa in a heavy saucepan until smooth. Stir the mixture with a wooden spoon over medium-low heat until it comes to a simmer; continue stirring for 1 minute. Very gradually, whisk in the low-fat milk, stirring to dissolve all the cocoa-sugar mixture. Remove the pan from the heat and stir in vanilla. Pour into individual frozen-treat molds or small paper cups. Freeze for about 1 hour, or until beginning to set. Insert frozen-treat sticks and freeze until completely firm.

Nutrition

Per serving : 128 Calories; 3 g Fat; 3 mg Cholesterol; 28 g Carbohydrates; 3 g Protein; 1 g Fiber; 36 mg Sodium; 245 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 other carbohydrate, 1/2 fat


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FIT RECIPES

At only 102 calories per serving this is way better than any prepackaged side dish!

Oven "Fries"

From EatingWell: May/June 1993

Coated with olive oil and baked in a hot oven, these fries are soft and buttery inside and crisp on the outside—the perfect combination.

4 servings | Active Time: 5 minutes | Total Time: 25 minutes

Ingredients

  • 2 large Yukon Gold potatoes, cut into wedges
  • 4 teaspoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme, (optional)



Preparation

  1. Preheat oven to 450°F.
  2. Toss potato wedges with oil, salt and thyme (if using). Spread the wedges out on a rimmed baking sheet.
  3. Bake until browned and tender, turning once, about 20 minutes total.

Nutrition

Per serving : 102 Calories; 5 g Fat; 1 g Sat; 4 g Mono; 13 g Carbohydrates; 2 g Protein; 1 g Fiber; 291 mg Sodium; 405 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 fat

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