Barbecued Chicken

 

3 1b                 chicken Parts (breast, drumstick, and thigh), skin and fat removed

1                      large onion, thinly sliced

3 Tbsp             vinegar

3 Tbsp             Worcestershire sauce

2 Tbsp             brown sugar

To taste            black pepper

1 Tbsp             hot pepper flakes

1 Tbsp             chili powder

1 C                  chicken stock or broth, fat skimmed from top

 

  1. Place chicken in 13-by-9-by2-inch pan.  Arrange onions over top.
  2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
  3. Pour mixture over chicken and bake at 350 degrees Fahrenheit for 1 hour or until done.  While cooking, baste occasionally.

 

Yield:  8 servings

Serving Size:  1 chicken part with sauce

Each serving provides:

Calories:  176

Total fat:  6g

Saturated fat: 2g

Cholesterol:  68mg

Sodium:  240mg

Total fiber:  1g

Protein:  24g

Carbohydrates:  7g

Potassium:  360mg

BANANA MOUSSE

 

2 Tbsp       lowfat milk

4 tsp           sugar

1 tsp           vanilla

1 medium   banana, cut in quarters

1 C plain lowfat yogurt

8 slices (1/4 inch each) banana

 

  1. Place milk, sugar, vanilla, and banana in blender.

Process for 15 seconds at high speed until smooth.

  1. Pour mixture into small bowl and fold in yogurt.  Chill.
  2. Spoon into four dessert dishes and garnish each with

      two banana slices just before    serving.

 

 

Yield:  4 servings

Serving size:  ½ cup

Each serving provides:

Calories:  94

Total fat:  1 g

Saturated fat:  1 g

Cholesterol:  4 mg

Sodium:  47 mg

Total fiber:  1 g

Protein:  1 g

Carbohydrates:  18 g

Potassium:  297 mg

 

 

SHISH KABOB

 

2 Tbsp       olive oil

½ C           chicken broth

¼ C           red wine

1                                lemon, juice only

1 tsp           chopped garlic

¼ tsp          salt

½ tsp          rosemary

1/8 tsp        black pepper

2  1b          lean lamb, cut into 1-inch cubes

24              cherry tomatoes

24              mushrooms

24              small onions

 

 

  1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper.  Pour over lamb, tomatoes, mushrooms, and onions.  Marinate refrigerator for several hours or overnight.
  2. Put together skewers of lamb, onions, mushrooms, and tomatoes.  Broil 3 inches from heat for 15 minutes, turning every 5 minutes.

 

Yield:  8 servings

Serving size:  1 kabob,

With  3 oz of meat

Each serving provides:

Calories:  274

Total fat:  12 g

Saturated fat:  3 g

Cholesterol:  75 mg

Sodium:  207 mg

Total fiber:  3 g

Protein:  26 g

Carbohydrates:  16 g

Potassium:  728 mg

 

 

RAINBOW FRUIT SALAD

 

For Fruit Salad

1                                large mango, peeled, diced

2 C                        fresh blueberries

2                bananas, sliced

2 C                        fresh strawberries, halved

2 C                        seedless grapes

2                nectarines, unpeeled, sliced

1                kiwi fruit, peeled, sliced

 

For Honey-Orange Sauce

1/3 C         unsweetened orange juice

2 Tbsp       lemon juice

1 ½  Tbsp  honey

¼   tsp        ground ginger

Dash          nutmeg

 

  1. Prepare the fruit.
  2. Combine all ingredients for sauce and mix.
  3. Just before serving, pour honey-orange sauce over fruit

 

 

Yield:  12 servings

Serving Size:  4-oz cup

Each serving provides:

Calories:  96

Total fat:  1 g

Saturated fat:  less than 1 g

Cholesterol:  0 mg

Sodium:  4 mg

Total fiber:  3 g

Protein:  1 g

Carbohydrates:  24 mg

Potassium:  302 mg