BAKED CHICKEN & SUN DREID TOMATOES

Baked Chicken with Garlic and Sun Dried Tomatoes 

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz vegetable or olive oil
20 whole garlic cloves, peeled
1 medium yellow or white onion, cut in half root to tip then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock
1 teaspoon dried oregano
white pepper to taste


DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry. Crush two of the 20 garlic cloves.

Place an ovenproof skillet over moderate heat. Once warm add oil. Once oil is hot, add crushed garlic to pan then place chicken in the pan on top of the garlic. Toss in remaining garlic cloves.

Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.

Remove the chicken from the skillet. Set aside.

Place onions and tomatoes over the caramelized garlic. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.



Pantry Note:
You can substitute Frieda's Tomato Toss, which is a mixture of tomato slivers, mushrooms, garlic, onion, spinach, celery, bell pepper and spices, for the sun-dried tomatoes. Use kitchen shears to cut the sun-dried tomatoes.

If you purchase stock it usually does not contain salt. Broth does contain salt. If you choose stock you may want to add 1/4 teaspoon of salt with the herbs and spices.

Wondra, a superfine flour, is a great pantry item. It is a sauce thickener. If you would prefer a sauce with the dish; remove the meat and vegetables from the skillet. Combine 1 tablespoon of Wondra with 2 tablespoons of water. Whisk mixture into skillet over heat. Whisk until sauce thickens.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 256.5

Total Fat:	8.9g
Total Carbs:	12.5g
Dietary Fiber:	1.8mg
Protein:	29.2g

BAKED SANTA FE DIP

Baked Santa Fe Dip

The fresh tomato topping provides a cool contrast to the spicy dip.

2 cups shredded cheddar cheese (8 ounces)
1 cup shredded Monterey Jack or mozzarella cheese (4 ounces)
1/2 cup light mayonnaise dressing or salad dressing
1 8-ounce can whole kernel corn, drained (3/4 cup)
1 4-ounce can chopped green chili peppers, drained
2 tsp finely chopped canned chipotle chili peppers in adobo sauce
1/4 tsp garlic powder
1 medium tomato, seeded and chopped (3/4 cup)
1/4 cup sliced green onion
2 Tbs snipped fresh cilantro
3-4 cups vegetable dippers such as sweet pepper wedges and sliced jicama
1 bag lightly salted tortilla chips or baked tortilla wedges


1 Stir together cheeses, mayonnaise or salad dressing, corn, chili peppers, chipotle chili peppers, and garlic powder in a large mixing bowl. Spread mixture into a 9-inch quiche dish, shallow 1-quart casserole, or 9-inch pie plate. Cover and chill up to 24 hours. Combine tomato, green onion, and cilantro. Cover and chill up to 24 hours.
2 To serve, bake cheese mixture in dish in a 350 degree oven about 25 minutes or until heated through. Spoon tomato mixture in the center. Serve with vegetable dippers and tortilla chips. Makes 28 servings.

Servings: 28
Preparation time: 20 minutes
Cooking time: 25 minutes
Ready in: 45 minutes

Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information provided by the recipe author.


Amount Per Serving
Calories 69.00
Total Fat 5.00g
Saturated Fat 3.00g
Cholesterol 12.00mg
Sodium 137.00mg
Carbohydrates 2.00g
Protein 3.00g

BAKED ZUCCHINI CHIPS

BAKED ZUCCHINI CHIPS 

Baked Zucchini Chips

3 medium zucchini, sliced into 1/4-inch chips
2 Tbsp. lemon juice
2 Tbsp. olive oil
Maldon sea salt or kosher salt and pepper to taste

2 oz. crumbled goat cheese

Preheat oven to 450 degrees. 

Toss zucchini slices with lemon juice, olive oil, salt and pepper. 

Spread out on in a single layer on a jelly roll pan. 

Roast 7 minutes. 

Turn zucchini over. 

Roast another 7-8 minutes. 

Toss with goat cheese and 

serve immediately.

Serves 6.

Per serving: 

93 calories, 

7 g. fat (3 g saturated), 

7 mg cholesterol, 

5 g carbohydrate, 

1 g fiber, 

3 g protein, 

PARMESAN BAKED CHICKEN BREAST

Parmesan Baked Chicken Breasts

Prep Time: 7 mins

Cook Time: 26 mins

Total Time: 33 mins

Ingredients

• 1/3 cup(s) bread crumbs, Italian-style * you could crush pork rinds (plain) and add italian seasoning for this part, and lower the carb count. adjust nutritional values accordingly.
• 1/4 cup(s) cheese, Parmesan, grated
• 1/4 teaspoon pepper, black
• 2 clove(s) garlic, pressed
• 2 tablespoon oil, olive
• 24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
• cooking spray
• 1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation

1. Preheat oven to 425°.
2. Heat a large baking sheet in oven for 5 minutes.
3. Combine first 3 ingredients in a shallow dish.
4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.
5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.
6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):

Calories: 295, 

Saturated Fat: 2g, 

Sodium: 388mg, 

Dietary Fiber: 0.5g, 

Total Fat: 10g, 

Carbs: 7g, 

Cholesterol: 101mg, 

Protein: 41.5g

Carb Choices: 0.5

BAKED SPINACH & EGG

Baked Spinach and Egg

Ingredients

• cooking spray (olive oil)
• 180 g spinach (English leaves stems removed)
• 1 tablespoon olive oil spread (light)
• 2 1/2 tablespoons plain flour
• 2 cups skim milk
• 1/2 cup cheese (grated fat-reduced tasty or cheddar)
• 1/4 teaspoon ground nutmeg
• 6 eggs (room temperature)
• 4 spring onions (finely chopped)

Cooking Instructions

Prep Time: 10 mins
Total Time: 40 mins
1. 1 Preheat oven to 180C (160C fan forced).
2. 2 Lightly spray f x 1 cup capacity oven proof dishes with oil.
3. 3 Place spinach and 1 tablespoon water in a medium saucepan over moderate heat and cook and stir for 3 minutes or until wilted and then drain and cool.
4. 4 Using hands, squeeze excess liquid from spinach and chop coarsely.
5. 5 Melt spread in a small saucepan over moderate heat and add flour and cook and stir for 1 minute or until bubbling and remove from heat and gradually stir in milk and increase heat to moderately high and cook stirring constantly until mix boils and thickens slightly and then remove from heat and stir in cheese and nutmeg until smooth.
6. 6 Whisk in 2 of the eggs until well combined and then add spinach and onion to cheese sauce.
7. 7 Pour mix into prepared dishes and using the back of a spoon make a slight indent at the centre of each dish and break an egg into each indent.
8. 8 Place ramekins on a baking tray and bake for 18 to 20 minutes or until eggs are just set and then stand for 5 minutes before serving with toast

Servings Per Recipe: 4

• Calories 243.2
• Total Fat 9.1 g
• Saturated Fat 3.8 g
• Polyunsaturated Fat 0.6 g
• Monounsaturated Fat 3.9 g
• Cholesterol 17.3 mg
• Sodium 274.2 mg
• Potassium 791.9 mg
• Total Carbohydrate 25.0 g
• Dietary Fiber 3.9 g
• Sugars 0.4 g
• Protein 18.8 g

BAKED SALMON W/ HORSERADISH MAYONNAISE

Baked Salmon With Horseradish Mayonnaise

Ingredients

• 1 pounds fish, salmon fillet, cut into 4 pieces
• 2 tablespoon shallot(s), chopped
• 1/4 cup(s) wine, dry white, or vermouth
• 2 tablespoon mayonnaise, light
• 2 tablespoon sour cream, light or fat-free
• 2 teaspoon lemon juice, fresh
• 2 teaspoon horseradish, prepared, drained
• 2 teaspoon capers, drained (optional)

Preparation

1. Preheat the oven to 450 degrees F. Prepare a shallow roasting pan or baking dish with nonstick pan spray.

2. Place the salmon fillets, skin-side down, in the pan. Sprinkle the shallots over the slices; pour wine evenly over all. Bake 6 to 8 minutes, or just until the fish is opaque.


3. While the fish is cooking, combine the mayonnaise, sour cream, lemon juice, horseradish, and capers, if desired, in a small bowl; mix well.

4. Transfer the salmon and shallots to warm serving plates with a slotted spatula. Top each serving with a heaping tablespoon of horseradish mayonnaise. Garnish with capers, if desired.
Nutritional Info (Per serving): 

Calories: 231, 

Saturated Fat: 2g, 

Sodium: 121mg, 

Dietary Fiber: 0g, 

Total Fat: 13g, 

Carbs: 2g, 

Sugars: 1g, 

Cholesterol: 82mg, 

Protein: 25g

Exchanges: Lean Meat: 4

BAKED FISH EN PAPILLOTE W/ MIXED SPRING VEGETABLES

Baked Fish En Papillote with Mixed Spring Vegetables

Whole fish or fillets
Parchment paper - found in a roll in the plastic wrap section of supermarket (great kitchen tool so foods don't stick) OR foil
Lemon or orange
Olive oil
Oregano
Sea salt and freshly ground black pepper

A bag of steam in the microwave vegetables
1 tablespoon butter

- Cut a large sheet of parchment paper and place on kitchen counter. Paper will be folded over fillet so it needs to be double the size of your baking sheet.

- fold paper in half, place on baking sheet, open like a book, place a few thin citrus slices on right half of 'book' lay fish on top of citrus.

- squeeze some of the citrus over fish, place the slices on top, then drizzle the fish with olive oil, using about 2 tablespoons

- sprinkle fish with oregano, salt, and black pepper

- fold over the paper, and begin folding edges of paper over itself beginning at the fold and moving around the edges

- bake for 20 minutes

- when fish has five minutes left to bake, microwave vegetables toss with butter and salt in bowl

- remove fish, slit open parchment, transfer to plates with portion of vegetables

BAKED CHICKEN PATTIES

Ingredients:

10 ounce can chicken, drained well
2 eggs
1/4 cup celery, chopped fine, 1 ounce
4 green onions, chopped fine, 1/2 ounce
2 ounces cheddar cheese, shredded
Salt and pepper, to taste
Pinch Old Bay seasoning, optional

Directions:

Mix all of the ingredients and spoon into 6 well-greased muffin top pans. With your fingers, spread and pat the chicken mixture to fill the cups evenly. Bake at 350º for 20 minutes until set and lightly browned around the edges.

Makes 6 servings

Nutritional Info Per Serving: 
114 Calories; 
6g Fat; 
13g Protein; 
1g Carbohydrate;
trace Dietary Fiber; .'
5g Net Carbs

HAM & BROCCOLI BAKE

HAM & BROCCOLI BAKE

Ingredients:

8 ozs bread crumbs
8 ozs turkey ham, cooked and cubed
2 tbsps margarine, melted
4 whole eggs
6 ozs cheddar cheese, shredded
2 cups fat-free milk
9 ozs frozen broccoli flowerets, thawed
1/4 tsp black pepper

Directions:

In a small bowl, combine margarine and bread crumbs. Place half in a prepared 9"x13" pan. Top with half the cheese, broccoli, and ham. Repeat with remaining ingredients; set aside. In a mixing bowl, whisk eggs, milk, and black pepper. Pour over casserole. Cover and refrigerate overnight. Remove from refrigerator for 30 minutes. Bake, uncovered, at 350 for 35 minutes, or until knife inserted in center comes out clean.

Makes 8 Equal Servings

Nutritional Info Per Serving:
Calories 226;
Total Fat 13 g;
Saturated Fat 5 mg;
Protein 17 g;
Cholesterol 135 g;
Carbs 6 g;
Sodium 541 mg;
Sugars 5 g;
Fiber 1 g;

WW Points 5.5

BAKED LEMON CHICKEN

Ingredients:

2 Tbsp. Lemon Pepper Seasoning
6 (4 oz) boneless skinless,
chicken breast halves
1/3 cup all-purpose flour
1 Tbsp. unsalted margarine
1 medium fresh lemon, zested and juiced
1 cup low sodium chicken stock
1 Tbsp. brown sugar

Directions:

1. Pat chicken breasts dry. Place flour and Lemon Pepper Seasoning Blend in a plate and mix thoroughly. Dredge chicken breasts in flour mixture.
2. Heat margarine in a large skillet and add chicken. Brown chicken on both sides but do not cook through. Transfer chicken to large casserole dish.
3. In a bowl, mix zest and juice from one lemon, chicken stock and brown sugar. Pour over chicken.
4. Bake for 30-35 minutes in 375°F (190°C) preheated oven or until chicken breasts are cooked through.

Makes 6 Servings

Nutritional Info Per Serving: 
Calories:176; 
Total Fat:4 g; 
Cholesterol:66 mg
Sodium:93 mg; 
Fiber:0 g; 

4 WW points

SWISS VEGETABE BAKE

Swiss Vegetable Bake

Preparation time: 15 min 
Servings: 12
Cooking time: 45 min

Ingredients:
2 cups Swiss cheese, shredded
2 lb frozen mixed vegetables, such as broccoli, cauliflower, and carrots, thawed
1/2 tsp pepper
2 cans condensed cream of chicken soup
2/3 cup sour cream
6 oz fried onions
Cooking Directions:
Preheat oven to 350°F. Combine first 3 ingredients in a bowl. Add vegetables, 1-1/2 cup cheese and half the onions. Spoon into a 3-quart shallow baking dish. Cover and bake 40 minutes, or until vegetables are tender. Stir. Sprinkle remaining cheese and onions over vegetable mixture. Bake 5 minutes more or until onions are golden.

Nutrition Facts

Calories 190

% Calories From Fat 52.1%

Total Fat 11g

Saturated Fats 5.7g
Mono-unsaturated Fats 3.1g
Poly-unsaturated Fats 0.9g
Cholesterol 26mg
Sodium 400mg

Total Carbohydrates 15g

Dietary Fiber 3.3g
Sugar 2.9g

Protein 8.6g

SEASONED BAKED COD

Seasoned Baked Cod


Ingredients:

4 cod fillets, each 4 ounces
1 lemon, cut into 4 wedges
2 teaspoons Old Bay
seasoning

Directions:

Preheat the oven to 350 F. Lightly coat 4 squares of aluminum foil with
cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge
over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the
fish is opaque throughout when tested with the tip of a knife, about 10
minutes. Serve immediately.

Nutritional Analysis
(per serving)

Serving size: 1 fillet

Calories 98 Cholesterol 49 mg
Protein 21 g Sodium 382 mg
Carbs 3 g Fiber 0 g
Total fat 1 g Potassium 507 mg

BAKED LEMON SOLE

Baked Lemon Sole


Ingredients:

4 (3-1/4 oz.) sole fillets
2 tsp fresh parsley, chopped
2 tsp margarine, melted
1/8 tsp pepper
2 tsp lemon juice
1/8 tsp paprika
2 tbsp all-purpose flour

1. Rinse fillets thoroughly in cold water; pat dry with paper towels, and set
aside.
2. Combine melted margarine and lemon juice in a small bowl.
3. Combine flour, chopped parsley and pepper in a shallow container.
4. Dip fillets in margarine mixture and dredge in flour mixture. Transfer
fillets to a nonstick baking sheet, and drizzle any remaining margarine
mixture over fish.
5. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes
or until fish is golden brown and flakes easily when tested with a fork.
6. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1
minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if
desired.

Makes 4 Servings

Nutritional Info Per Servings:
Calories: 92
Protein: 16 g
Sodium: 79 mg
Cholesterol: 50 mg
Fat: 1 g
Carbohydrates: 3 g
Exchanges: 2 Lean Meat

BAKED CATFISH

Baked Catfish

Ingredients:

4 catfish or ocean perch fillets (1 pound total), thawed if frozen
2 slices white bread, crumbled, or 1 cup fresh bread crumbs
2 tablespoons grated Romano or Parmesan cheese
2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or
oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1 percent) buttermilk

Directions:

1. Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick
pan spray.
2. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or
oregano, salt and pepper. Set aside.
3. In another pie pan or dish, combine the egg and buttermilk.
4. Dip each fish fillet first in the milk mixture, then in the crumb mixture to
coat both sides with crumbs.
5. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until
the fish flakes easily with a fork.

Makes 4 Servings

Nutritional Information (Per Serving)
Calories: 225
Sodium: 518 mg
Cholesterol: 121 mg
Fat: 11 g
Fiber: 0 g
Sugars: 1 g
Carbs: 7 g
Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat

BAKED HALIBUT

Baked Halibut


Ingredients:

Butter-flavored cooking spray, as needed
1 1/4 lb halibut steaks, 1" thick, cut 4 equal
pieces
1 tbsp fresh lemon juice
Salt, (optional)
Freshly-ground black pepper, to taste
1 cup fresh bread crumbs
1 tbsp reduced-fat margarine, melted
2 tsp Dijon mustard
1/4 cup minced red onion
1 tbsp minced fresh parsley
1/4 cup dry white wine
= (or fat-free low-sodium canned
chicken broth)

Instructions:

Preheat oven to 400 degrees. Lightly spray a baking dish large enough to hold fish in a
single layer with cooking spray.

Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with
lemon juice. Season with salt (if using) and pepper.

In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and
parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine.

Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.

Yields 4 servings.

Exchanges Per Serving: 4 Lean Meat, 1/2 Carbohydrate (1/2 Bread/Starch).

Nutrition Facts: 236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g
saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium

BAKED CAJUN CHICKEN

Baked Cajun Chicken


Ingredients:

1-1/2 to 2 pounds split chicken
breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper

Directions:

1. Rinse chicken, pat dry. Cut off skin and discard.
2. Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
3. Arrange the chicken in the dish; meat side up.
4. Brush lightly with milk.
5. In small bowl mix onion powder, thyme, garlic salt, white pepper, red
pepper, and black pepper.
6. Sprinkle over chicken.
7. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked
through.

Nutritional Information (Per Serving)
Calories: 166
Protein: 25 g
Fat: 6 g
Carbohydrates: 0 g
Exchanges: 3 Lean Meat

MAPLE - MUSTARD GLAZED BAKED HAM

Maple-Mustard Glazed Baked Ham


Ingredients:

• 1 (6-pound) fully cooked ham
• 8 whole cloves
• 1/3 cup sugar-free pancake syrup
• 3 tablespoons Dijon mustard

Directions:
1. Heat oven to 325°F.  
2. With a sharp knife, lightly score surface of ham in a diamond pattern; insert cloves. Place ham on a rack in a shallow roasting pan.  
3. In a small bowl mix syrup and mustard until blended. Brush mixture over ham. 
Bake 1½-2 hours, basting occasionally with glaze, until a meat thermometer registers 140°F.

Nutritional Information
Per Serving:

Net Carbs: 1.0 grams

Fiber: 0.0 grams

Protein: 37.0 grams

Fat: 15.0 grams
Calories: 300

Recipe Information:

Makes: 14 servings

Prep Time: 0:05:00

Marinate Time: 0:00:00

Cook Time: 1:30:00

Cool Time: 0:00:00