Tuesday, June 5, 2012

Mustard Sauce

Mustard Sauce

1/2 Cup Dijon Mustard
1/2 Cup Fat Free mayo
3 tsp minced fresh cilantro
2 tsp minced green onion
2 sp minced celery
dash of red pepper

Combine all ingredients in a small bowl. Stir together well. Cover and chill at least 30 mins. Spread over fish while grilling or baking serves 6

cal 24 / Fat .42gm / Chol 0 / Pro .83gm / carb 4.33gm .%pat 15 %

Grilled Mustard Chicken

Grilled Mustard Chicken

1 lb. Boneless, skinless chicken breas
t2/3 Cup yellow mustard
3 Tsp Balsamic vinegar
1 clove of garlic, minced
1/2 tsp Garlic Salt
3 packets Splenda

Preheat grill. In a medium mixing bowl stir together the mustard, vinegar, garlic, splenda and garlic salt. Place chicken breast in mustard and make sure each breast is well covered in marinade. Spray grill with nonstick olive oil cooking spray. Place each breast on grill. Allow the 1st side to cook approximately 6 ms. Occasionally coast with marinade. Flip each chicken breast and cook on second side for 6 more minutes or until chicken is no longer pink. Serve with rice or baked potao. Serves 4

Cal 157 / fat 2.6 gm / chol 65ml / pro 28gm / carb 5gm / %fast 14%

This recipe freezes well. May be made in larger quantity and frozen. Defrost and re-heat.

Mustard Mayo Sauce

Mustard Mayo Sauce

1/3 Cup Fat Free Mayo
3 Tsp. Dijon mustard
3 tsp. Lemon Juice
2 tsp Teriyaki sauce (low sodium)
1/4 tsp ground black pepper
Dash Garlic Powder

Combine all ingredients. Spread mixture on both sides of fish fillets. Cover and let refrigerate for 30 mins. Grill fillets while occasionally spreading additional sauce on fillet. Serves 6

Cal 14 / Fat .33gam / Chol 0 / Pro 66gm / carb 2gm / %fat 20%

Chicken Vegetable Soup

Chicken Vegetable Soup
1 Cup water
1 -7 1/2 oz can tomatoes
1 Cup Sliced CArrots
1/2 cupChopped onion
1/4 Cup Chopped Green Pepper
2 Tsp. instant Chciken Bouillon Granules
1/2 Tsp Dried Thyme
1/4 Tsp Ground sage
1/8 Ppper
1 Cup Chopped Boneless/Skinless Chicken Breat

In a sauce pan, combine all ingredients, except chicken. Bring to a boil, cover and simmer for 15mins. Stir in chicken and simmer for 5 more mins and serve. Serves 3-4 

Cal 106 / Fat 1 Gm / Chol 3mg / carb 12 gm / %fat 9%