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Chicken Fajitas
Fresh vegetables and Mexican spices add crunch
and zip to this chicken dish!
Ingredients
2 chicken breasts, halved (1 lb.)
3/4 cup onion, sliced
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
1 cup mushrooms, sliced
2 garlic cloves, minced
1 tsp. chili powder
4- 6" diameter corn tortillas
1/4 cup Beverly Hills Ranch Dressing
2 Tbs. sliced jalapenos (optional)
Directions
Preheat oven to 300F. Coat frying pan with
non-stick cooking spray. On medium heat, stir-fry the chicken
strips until cooked through, approximately 10 minutes. Transfer
chicken to a platter. To the skillet, add onion, bell peppers,
mushrooms, garlic and chili powder and gently sauté for 10
minutes or until vegetables have softened. Add 1-2 tablespoons
of water to prevent sticking. Return chicken to skillet, mix
well and remove from heat and set aside.
Heat
tortillas in oven for 5 minutes. Divide chicken/vegetable
mixture evenly between the four tortillas. Serve with a scoop of
Ranch dressing. Add jalapenos if desired.
Yield
4 tortillas
Value
Each tortilla equals 1 Protein + 1 Starch + 1
Vegetable
Carbs Tip
We recommend corn tortillas vs. flour tortillas
because they are lower in carbohydrates. If using flour
tortillas, ˝ tortilla is equal to one whole corn tortilla.
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Broiled Orange Roughy
Delicate white fish steamed to perfection in a
blend of aromatic spices.
Ingredients
1/2 lb. Orange Roughy cut into two equal pieces*
1 tsp. onion powder
1/4 tsp. each of garlic powder, thyme, oregano, black pepper,
and dill weed
1 lemon, quartered
Directions
Preheat oven to 350F. Combine onion powder with
other dry spices in a plastic bag. Shake to mix. Add roughy
pieces, on at a time, to bagged spices and shake to coat.
Transfer to a baking dish coated with cooking spray, sprinkle
with lemon juice from quartered lemon pieces. Cover tightly with
foil and bake for 20 minutes. Remove foil and broil fish for 5
minutes to brown top.
Yield
2 servings
Value
Each serving equals 1 Protein
*Any white fish such as haddock,
cod or tilapia may be substituted for the roughy.
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Spinach & Cheddar Quiche
A lighter version of this classic dish made
with less fat and calories.
Ingredients
1 whole egg
8 oz (2 cups) reduced fat cheddar cheese, shredded
4 egg whites
2 1/2 cups cooked spinach (appr. 1 box frozen)
1 cup skim or 1% milk
2/3 cup chopped onion
2 red bell peppers, diced
1 1/2 tsp. nutmeg
1/8 tsp. black pepper
Topping
1 tomato, sliced thin
2 oz (1/2 cup) reduced fat cheddar cheese, shredded
1 Tbs. Parmesan cheese
Directions
Preheat oven to 450F. Spray a 9-10" glass pie plate or quiche
pan with cooking spray. Blend eggs, milk, and spices in large
mixing bowl. Stir in cheese, spinach, and vegetables. Pour into
baking dish. Bake at 450F for 15 minutes. For topping, arrange
tomato slices in pinwheel fashion on top of quiche. Sprinkle
with cheeses. Reduce heat to 350F and bake for an additional
45-50 minutes. Pie is done when a knife inserted in center comes
out clean. Cool slightly before serving.
Yield
1/4 quiche
Value
1 Protein, 1 Vegetable, 1/2 Milk
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Beverly Hills Breakfast Sandwich
A quick and easy breakfast sandwich ideal for
people on the go.
Ingredients
1 English muffin
1 slice Canadian bacon
1 large egg
1 slice American cheese
Directions
Toast English muffin. Set aside. Spray skillet
with cooking spray. Over medium heat, cook Canadian bacon until
beginning to brown. Remove from skillet and set aside. Crack the
egg into the skillet, break yoke and cook both sides. Top with
cheese and cook 2 minutes longer or until cheese is slightly
melted, top with Canadian bacon, transfer all to English muffin
to make a sandwich.
Yield
1 Sandwich
Value
1 Protein + 2 Starch |
