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Egg Salad
Makes 1 serving (double or triple for multiple meals)
Ingredients:
1-2 hard-boiledeggs
1 ½ teaspoonsnonfatplainyogurt
½ teaspoonDijonmustard
Saltand peppertotaste
1. Finelychopthe hard-boiledegg(s)
2. In a small bowl,mix the chopped egg(s)withthe yogurtandmustard. Seasonwithsaltand
pepper
Chicken Salad
Makes 4 servings
Ingredients:
2 cupscooked,choppedchicken
¼ cup nonfatplainyogurt
2 teaspoonsmustard
3 tablespoonschoppedcelery
¼ cup choppedseedlessgreengrapes
Saltand peppertotaste
1. Combine all ingredientsandstirwell until mixed. Refrigerate orserve immediately.
Tuna Salad
Makes 2 servings
Ingredients:
1 6-ounce can white tunainwater,drained
2 tablespoonsnonfatplainyogurt
½ teaspoonDijonmustard
¼ of a mediumcarrot,grated
Saltand peppertotaste
1. Combine all ingredientsandstirwell. Refrigerateorserve immediately.
Chicken with Green Peppers
Makes 4 servings
Ingredients:
4 boneless,skinlesschickenhalf-breasts
2 greenpeppers,chopped
1/3 cup low-sodiumsoysauce
1. Preheatthe ovento350 degreesF
2. Arrange the chickenandpeppersinan ovenproof panlarge enoughtoaccommodate all of
them.Poursoy sauce overall.
3. Coverand bake for30 minutes,oruntil cookedthrough(nopinkshowsinthe middle).
Honey-Mustard Garlic Chicken
Makes 4 servings
Ingredients:
¼ cup honey
½ cup Dijonmustard
4 boneless,skinlesschickenhalf-breasts
1 garlicclove,cutintoslivers
1. Preheatovento350 degreesF
2. In a small bowl,combine the honeyand mustard
3. Make 4 small cutsintothe centerof eachchickenbreast,thenarrange themina baking
dish.Inserta sliverof garlicintoeachcut. Spreadthe honey-mustardmixture overeach
breast.
4. Bake for 30 minutes,bastingthe chickenonce ortwice withsauce fromthe pan. Then
transferto the preheatedbroiler(orturnthe oventemperature uptobroil) andcookfor 5
minutes,until the topsare crisp(butnotburnt).
Chicken Pesto Pasta
Makes 5 servings
Ingredients:
2 cupslightlypacked freshbasil leaves
1/3 cup gratedParmesancheese
3 garlicgloves,minced
½ teaspoonsalt
½ teaspoonpepper
½ cup plus1 teaspoonextra-virginoliveoil
½ of a 16-ounce box of penne pasta
3 boneless,skinlesschickenhalf breasts,cutintostrips
1. In a foodprocessoror blender,combinethe basil,Parmesan,garlic,saltandpepper;finelychop.
Add½ cup olive oil andblendthe pestosauce until smooth.
2. Bringa large potof waterto a boil. Addthe pasta and cook until tender,about8minutes.Drain.
3. In a skillet,warmthe remainingteaspoonof oil overmediumheat. Addthe chickenandsauté
until cookedthrough(nopinkshowsinthe middle),about10 minutes.
4. Pourthe pestosauce overthe drainedpasta,andmix in the chicken. Serve warmor cold.

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Recipes

  • 1. Egg Salad Makes 1 serving (double or triple for multiple meals) Ingredients: 1-2 hard-boiledeggs 1 ½ teaspoonsnonfatplainyogurt ½ teaspoonDijonmustard Saltand peppertotaste 1. Finelychopthe hard-boiledegg(s) 2. In a small bowl,mix the chopped egg(s)withthe yogurtandmustard. Seasonwithsaltand pepper Chicken Salad Makes 4 servings Ingredients: 2 cupscooked,choppedchicken ¼ cup nonfatplainyogurt 2 teaspoonsmustard 3 tablespoonschoppedcelery ¼ cup choppedseedlessgreengrapes Saltand peppertotaste 1. Combine all ingredientsandstirwell until mixed. Refrigerate orserve immediately.
  • 2. Tuna Salad Makes 2 servings Ingredients: 1 6-ounce can white tunainwater,drained 2 tablespoonsnonfatplainyogurt ½ teaspoonDijonmustard ¼ of a mediumcarrot,grated Saltand peppertotaste 1. Combine all ingredientsandstirwell. Refrigerateorserve immediately. Chicken with Green Peppers Makes 4 servings Ingredients: 4 boneless,skinlesschickenhalf-breasts 2 greenpeppers,chopped 1/3 cup low-sodiumsoysauce 1. Preheatthe ovento350 degreesF 2. Arrange the chickenandpeppersinan ovenproof panlarge enoughtoaccommodate all of them.Poursoy sauce overall. 3. Coverand bake for30 minutes,oruntil cookedthrough(nopinkshowsinthe middle).
  • 3. Honey-Mustard Garlic Chicken Makes 4 servings Ingredients: ¼ cup honey ½ cup Dijonmustard 4 boneless,skinlesschickenhalf-breasts 1 garlicclove,cutintoslivers 1. Preheatovento350 degreesF 2. In a small bowl,combine the honeyand mustard 3. Make 4 small cutsintothe centerof eachchickenbreast,thenarrange themina baking dish.Inserta sliverof garlicintoeachcut. Spreadthe honey-mustardmixture overeach breast. 4. Bake for 30 minutes,bastingthe chickenonce ortwice withsauce fromthe pan. Then transferto the preheatedbroiler(orturnthe oventemperature uptobroil) andcookfor 5 minutes,until the topsare crisp(butnotburnt).
  • 4. Chicken Pesto Pasta Makes 5 servings Ingredients: 2 cupslightlypacked freshbasil leaves 1/3 cup gratedParmesancheese 3 garlicgloves,minced ½ teaspoonsalt ½ teaspoonpepper ½ cup plus1 teaspoonextra-virginoliveoil ½ of a 16-ounce box of penne pasta 3 boneless,skinlesschickenhalf breasts,cutintostrips 1. In a foodprocessoror blender,combinethe basil,Parmesan,garlic,saltandpepper;finelychop. Add½ cup olive oil andblendthe pestosauce until smooth. 2. Bringa large potof waterto a boil. Addthe pasta and cook until tender,about8minutes.Drain. 3. In a skillet,warmthe remainingteaspoonof oil overmediumheat. Addthe chickenandsauté until cookedthrough(nopinkshowsinthe middle),about10 minutes. 4. Pourthe pestosauce overthe drainedpasta,andmix in the chicken. Serve warmor cold.