Recipes

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Dinner Ideas

DIJON PORK WITH GRAPES - 2 Servings

2 Large Pork Chops, 1/4 cup of light cream, 1/2 tablespoon of Dijon Mustard, 1/4 tablespoon of yellow mustard, 1/2 cup of grapes.

Heat olive oil over medium high heat until hot. Add pork chops and cook until golden. Transfer to a plate. Add cream, mustard and grapes. Heat until well combined. Pour sauce over pork chops and serve.

Carb Count: Per Serving: 5.1 g, Protein Count: 14g per serving, Fat Count: 6g

TUSCAN CHICKEN CASSEROLE - 4 Servings

4 Skinless Chicken Boneless Breasts, 1/4 cup of chopped onion, 1 red bell pepper (sliced), 1 crushed garlic clove, 1 cup of pureed tomatoes, 2/3 cup of dry white wine, tablespoon of dried oregano, grated low fat cheese, pepper taste.

Spray skillet with cooking spray. Cook the chicken until golden brown. Remove. Add onions & bell peppers to the pan & saute until softened but not brown. Stir in the garlic. Add chicken, tomatoes, wine & oregano. Bring to a boil, then cover the skillet. Lower the heat & simmer, stirring occasionally for 30-35 minutes. Sprinkle with pork rinds and cheese. Cook under broiler until golden brown (use oven safe skillet or transfer to casserole dish). Serve with small salad.

Carb Count: Per Serving: 7 g, Protein Count: 25g per serving, Fat Count: 6g

THAI CHICKEN STIR FRY - 2 Servings

1/4 Lemon rind sliced, 1 tablespoon of ground ginger, 1 garlic clove chopped, 2 boneless chicken breasts cut into bite sized pieces, 1/4 red bell pepper sliced, 1/2 medium carrot cut into match sticks, 1 tablespoon of oyster sauce, pepper added to taste, sprinkling of salt. Two tablespoons of Cilantro

Spray skillet with cooking spray. Stir fry lemon rind with garlic & ginger until brown. Add chicken & stir fry for a few minutes. Add vegetables & stir-fry until chicken is cooked & vegetables are almost cooked. Stir in oyster sauce & season to taste. Stir-fry one more minute. Garnish with cilantro..

Carb Count: Per Serving: 4g, Protein Count: 25g per serving, Fat Count: 6g

LEMON FISH - 2 Servings

2 White Fish fillets, 1/2 tablespoon of olive oil, 1/2 tablespoon of lemon juice, 1/2 garlic clove thinly sliced, 2 tablespoons of whole milk ricotta cheese, 2 tablespoons of low fat plain yogurt, 1/2 tablespoon of fresh chives.

Preheat oven to 400 degree. Place fish in aluminum foil packet with oil, garlic & lemon juice. Place fish packet in oven. Mix the ricotta cheese with yogurt & stir in snipped chives. When fish is done, remove & serve with ricotta/yogurt sauce.

Carb Count: Per Serving: 2.2 g, Protein Count: 20g per serving, Fat Count: 5g

ITALIAN CHICKEN - 4 Servings

1/2 packet of Italian seasoning, 1/4 cup of low fat mayo, 1/4 cup of water, 1/3 cup of balsamic vinegar, 1 tablespoon of olive oil, 2 chicken breasts.

Combine all ingredients except chicken. Coat chicken breasts with sauce. Bake for 40 minutes at 375 degrees..

Carb Count: Per Serving 4 g, Protein Count: 25g, Fat Intake: 6g