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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
- Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.
- Mix cheese, ham, mustard and pepper in a small bowl.
- 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.
- 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.)
- 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
WIN IT WEDNESDAY
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Hostess Monsters vs. Aliens Instant Win (30 winners, ends 10/28/09)
Suave Ultimate Family Values (1600 winners, ends 10/31/09)
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40 Trips in 40 Weeks (20 winners, ends 11/22/09)
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Kotex Sweeps (13 winners, ends 1/10/10)
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My Coke Twist TXT (79000+ winners, ends 1/31/10)
Honey Nut Cheerios Sweet Rewards (40,000+ winners, ends 3/9/10)
Little Debbie Share-A-Thon (125,000+ winners, ends 3/31/10)
Cheerios Free Cereal Giveaway (100 winners, ends 5/13/10)
Safeway Back to School Sweeps (3500+ winners, ends 7/12/10)
Pace Hand Pick and Win (129,000 winners, ends 7/31/10)
HGTV Product of the Day
Womens Day Sweeps
Redbook Daily Sweeps
Estee Lauder Shopping Spree (1 winner, monthly)
AOL Sweeps
Eating Well Giveaway (30 winners, ends 10/15/09)
Dole Find Magic Snacking Inside (250+ winners, ends 10/21/09)
Hostess Monsters vs. Aliens Instant Win (30 winners, ends 10/28/09)
Suave Ultimate Family Values (1600 winners, ends 10/31/09)
Dove Beauty Matchmaker (2000 winners, ends 11/2/09)
Comcast Sports Tailgate Seepstakes (11 winners, ends 11/8/09)
Fisher-Price Giggle and Grow Giveaway (25 winners, ends 11/15/09)
40 Trips in 40 Weeks (20 winners, ends 11/22/09)
Wendy's NCAA Big Score (8500+ winners, ends 11/30/09)
Shaw Industries (6000 winners, ends 11/30/09)
Elle Decor $10000 Gievaway (90 winners, ends 12/31/09)
Spray 'N Wash Sweepstakes (80 winners, ends 12/31/09)
Dunkin Donuts Coffee for a Year (12 winners, ends 12/31/09)
Uniroyal Soccer Ball Giveaway (54 winners, ends 12/31/09)
Cheer Promotions (475 winners, ends 12/31/09)
Kotex Sweeps (13 winners, ends 1/10/10)
Old Navy Fashion Cash-In (1 winners, ends 1/30/10)
My Coke Twist TXT (79000+ winners, ends 1/31/10)
Honey Nut Cheerios Sweet Rewards (40,000+ winners, ends 3/9/10)
Little Debbie Share-A-Thon (125,000+ winners, ends 3/31/10)
Cheerios Free Cereal Giveaway (100 winners, ends 5/13/10)
Safeway Back to School Sweeps (3500+ winners, ends 7/12/10)
Pace Hand Pick and Win (129,000 winners, ends 7/31/10)
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
- 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
WIN IT WEDNESDAY
ALL YOU
HGTV Product of the Day
Womens Day Sweeps
Redbook Daily Sweeps
Estee Lauder Shopping Spree (1 winner, monthly)
AOL Sweeps
Starkist Creations (6000+ winners, ends 10/11/09)
Eating Well Giveaway (30 winners, ends 10/15/09)
Dole Find Magic Snacking Inside (250+ winners, ends 10/21/09)
Suave Ultimate Family Values (1600 winners, ends 10/31/09)
Dove Beauty Matchmaker (2000 winners, ends 11/2/09)
Comcast Sports Tailgate Seepstakes (11 winners, ends 11/8/09)
Fisher-Price Giggle and Grow Giveaway (25 winners, ends 11/15/09)
40 Trips in 40 Weeks (20 winners, ends 11/22/09)
Wendy's NCAA Big Score (8500+ winners, ends 11/30/09)
Shaw Industries (6000 winners, ends 11/30/09)
Elle Decor $10000 Gievaway (90 winners, ends 12/31/09)
Spray 'N Wash Sweepstakes (80 winners, ends 12/31/09)
Dunkin Donuts Coffee for a Year (12 winners, ends 12/31/09)
Uniroyal Soccer Ball Giveaway (54 winners, ends 12/31/09)
Cheer Promotions (475 winners, ends 12/31/09)
Kotex Sweeps (13 winners, ends 1/10/10)
Old Navy Fashion Cash-In (1 winners, ends 1/30/10)
My Coke Twist TXT (79000+ winners, ends 1/31/10)
Honey Nut Cheerios Sweet Rewards (40,000+ winners, ends 3/9/10)
Little Debbie Share-A-Thon (125,000+ winners, ends 3/31/10)
Cheerios Free Cereal Giveaway (100 winners, ends 5/13/10)
Safeway Back to School Sweeps (3500+ winners, ends 7/12/10)
Pace Hand Pick and Win (129,000 winners, ends 7/31/10)
HGTV Product of the Day
Womens Day Sweeps
Redbook Daily Sweeps
Estee Lauder Shopping Spree (1 winner, monthly)
AOL Sweeps
Starkist Creations (6000+ winners, ends 10/11/09)
Eating Well Giveaway (30 winners, ends 10/15/09)
Dole Find Magic Snacking Inside (250+ winners, ends 10/21/09)
Suave Ultimate Family Values (1600 winners, ends 10/31/09)
Dove Beauty Matchmaker (2000 winners, ends 11/2/09)
Comcast Sports Tailgate Seepstakes (11 winners, ends 11/8/09)
Fisher-Price Giggle and Grow Giveaway (25 winners, ends 11/15/09)
40 Trips in 40 Weeks (20 winners, ends 11/22/09)
Wendy's NCAA Big Score (8500+ winners, ends 11/30/09)
Shaw Industries (6000 winners, ends 11/30/09)
Elle Decor $10000 Gievaway (90 winners, ends 12/31/09)
Spray 'N Wash Sweepstakes (80 winners, ends 12/31/09)
Dunkin Donuts Coffee for a Year (12 winners, ends 12/31/09)
Uniroyal Soccer Ball Giveaway (54 winners, ends 12/31/09)
Cheer Promotions (475 winners, ends 12/31/09)
Kotex Sweeps (13 winners, ends 1/10/10)
Old Navy Fashion Cash-In (1 winners, ends 1/30/10)
My Coke Twist TXT (79000+ winners, ends 1/31/10)
Honey Nut Cheerios Sweet Rewards (40,000+ winners, ends 3/9/10)
Little Debbie Share-A-Thon (125,000+ winners, ends 3/31/10)
Cheerios Free Cereal Giveaway (100 winners, ends 5/13/10)
Safeway Back to School Sweeps (3500+ winners, ends 7/12/10)
Pace Hand Pick and Win (129,000 winners, ends 7/31/10)
TUESDAYS TREATS
Burts Bees Acne Treatment
Parenting the Early Years - 4 free digital issues
Godiva - join the Rewards Club and get a FREE piece of chocolate every month
Carnation Holiday Recipe Guide
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GoodNights Sample
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Prilosec Sample
What have I gotten FREE lately???
Glad you asked check it out...
Glad you asked check it out...
Plus Bare Naked Granola and a SlimFast Snack Bar, but I already ate them!
FIT RECIPES
At only 102 calories per serving this is way better than any prepackaged side dish!
Oven "Fries"
From EatingWell: May/June 1993Coated 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
- Preheat oven to 450°F.
- Toss potato wedges with oil, salt and thyme (if using). Spread the wedges out on a rimmed baking sheet.
- 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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