The Menu
Feta-Topped Chicken
Warm Caramelized Vegetables
Apple and Caramel Bread Pudding
The Recipes
Feta-Topped Chicken
serves 4
Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational!
From eatbetteramerica.
4 boneless skinless chicken breasts (about 1 1/4 lb)
2 tablespoons balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper blend
1 large plum (Roma) tomato, cut into 8 slices
1/4 cup crumbled feta cheese (1 oz)
1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2. Broil with tops 4 inches from heat about 10 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.
High Altitude (3500-6500 ft):
Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.
Choose Chicken
Chicken breast is a lean protein choice. Protein supplies amino acids that give structure to the body in skin, cell membranes and muscles.
Substitution
You can use 1/2 teaspoon each of dried basil and oregano leaves in place of the Italian seasoning.
Warm Caramelized Vegetables
6 servings
For a satisfying side, try this tangy asparagus-potato salad - ready in 30 minutes!
http://www.eatbetteramerica.com
2 lb small red potatoes, cut into 1-inch pieces
1/2 teaspoon salt
1 lb asparagus, cut into 2-inch pieces
3 tablespoons margarine or butter
1 large onion, chopped (1 cup)
1/4 cup balsamic vinegar
1/4 cup packed brown sugar
1/4 teaspoon salt
Freshly ground pepper, if desired
1. In 3-quart saucepan, heat 1 inch water to boiling. Add potatoes and 1/2 teaspoon salt. Heat to boiling; reduce heat to medium. Cover and cook about 12 minutes or until tender; drain and return to saucepan.
2. Meanwhile, in 2-quart saucepan, heat 1 inch water to boiling. Add asparagus. Heat to boiling; reduce heat to medium. Cover and cook about 5 minutes or until crisp-tender; drain and add to potatoes.
3. While vegetables are cooking, in 10-inch skillet, melt butter over medium-high heat. Cook onion in butter about 5 minutes, stirring occasionally, until golden brown. Stir in vinegar, brown sugar and 1/4 teaspoon salt. Pour onion mixture over potatoes and asparagus; stir until coated. Sprinkle with pepper.
High Altitude (3500-6500 ft): No change
Kitchen Tips
Balsamic vinegar is a great flavor booster, but if you don't have any on hand, you can use cider or red wine vinegar. Green beans can be used instead of the asparagus.
Apple and Caramel Bread Pudding
8 servings
Soymilk and fat-free ingredients offer a health twist to delicious bread pudding.
From eatbetteramerica.
1 cup unsweetened applesauce
1 cup vanilla soymilk
1/2 cup fat-free egg product
1/4 cup packed brown sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla
5 cups 1-inch cubes French bread
3 tablespoons sliced almonds
1/4 cup caramel fat-free topping, heated
1. Heat oven to 350°F. Spray 9-inch quiche dish or pie plate with cooking spray.
2. In large bowl, mix all ingredients except bread, almonds and caramel topping with wire whisk until smooth. Fold in bread. Pour into quiche dish; sprinkle with almonds.
3. Bake 30 to 35 minutes or until golden brown and set. Cut into wedges. Drizzle caramel topping over each serving.
High Altitude (3500-6500 ft):
No change.
Super Egg Substitutes
Egg whites provide the protein from eggs but don't contain the cholesterol found in egg yolks. That's good news for your heart.
Success
Bread pudding made with a bread that's too soft can be very soft and almost mushy. Gently squeeze bread loaves to choose the one that has some resistance and doesn't feel like a marshmallow!
Feta-Topped Chicken
Warm Caramelized Vegetables
Apple and Caramel Bread Pudding
The Recipes
Feta-Topped Chicken
serves 4
Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational!
From eatbetteramerica.
4 boneless skinless chicken breasts (about 1 1/4 lb)
2 tablespoons balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper blend
1 large plum (Roma) tomato, cut into 8 slices
1/4 cup crumbled feta cheese (1 oz)
1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2. Broil with tops 4 inches from heat about 10 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.
High Altitude (3500-6500 ft):
Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.
Choose Chicken
Chicken breast is a lean protein choice. Protein supplies amino acids that give structure to the body in skin, cell membranes and muscles.
Substitution
You can use 1/2 teaspoon each of dried basil and oregano leaves in place of the Italian seasoning.
Warm Caramelized Vegetables
6 servings
For a satisfying side, try this tangy asparagus-potato salad - ready in 30 minutes!
http://www.eatbetteramerica.com
2 lb small red potatoes, cut into 1-inch pieces
1/2 teaspoon salt
1 lb asparagus, cut into 2-inch pieces
3 tablespoons margarine or butter
1 large onion, chopped (1 cup)
1/4 cup balsamic vinegar
1/4 cup packed brown sugar
1/4 teaspoon salt
Freshly ground pepper, if desired
1. In 3-quart saucepan, heat 1 inch water to boiling. Add potatoes and 1/2 teaspoon salt. Heat to boiling; reduce heat to medium. Cover and cook about 12 minutes or until tender; drain and return to saucepan.
2. Meanwhile, in 2-quart saucepan, heat 1 inch water to boiling. Add asparagus. Heat to boiling; reduce heat to medium. Cover and cook about 5 minutes or until crisp-tender; drain and add to potatoes.
3. While vegetables are cooking, in 10-inch skillet, melt butter over medium-high heat. Cook onion in butter about 5 minutes, stirring occasionally, until golden brown. Stir in vinegar, brown sugar and 1/4 teaspoon salt. Pour onion mixture over potatoes and asparagus; stir until coated. Sprinkle with pepper.
High Altitude (3500-6500 ft): No change
Kitchen Tips
Balsamic vinegar is a great flavor booster, but if you don't have any on hand, you can use cider or red wine vinegar. Green beans can be used instead of the asparagus.
Apple and Caramel Bread Pudding
8 servings
Soymilk and fat-free ingredients offer a health twist to delicious bread pudding.
From eatbetteramerica.
1 cup unsweetened applesauce
1 cup vanilla soymilk
1/2 cup fat-free egg product
1/4 cup packed brown sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla
5 cups 1-inch cubes French bread
3 tablespoons sliced almonds
1/4 cup caramel fat-free topping, heated
1. Heat oven to 350°F. Spray 9-inch quiche dish or pie plate with cooking spray.
2. In large bowl, mix all ingredients except bread, almonds and caramel topping with wire whisk until smooth. Fold in bread. Pour into quiche dish; sprinkle with almonds.
3. Bake 30 to 35 minutes or until golden brown and set. Cut into wedges. Drizzle caramel topping over each serving.
High Altitude (3500-6500 ft):
No change.
Super Egg Substitutes
Egg whites provide the protein from eggs but don't contain the cholesterol found in egg yolks. That's good news for your heart.
Success
Bread pudding made with a bread that's too soft can be very soft and almost mushy. Gently squeeze bread loaves to choose the one that has some resistance and doesn't feel like a marshmallow!
