- salt
- paprika
- cayenne pepper
- onion powder
- thyme
- white pepper
- garlic powder
- black pepper
- all-purpose flour
- large egg
- water
- dry bread crumbs
- sesame seeds
- For the dipping sauce:
- apricot jam
- peanut butter
- water
- soy sauce
- fresh parsley sprigs to garnish
Use carrots, squash, or sweet potato instead of red potato. Adjust cooking time as needed.
Winter 2012 issue 35 gr CARB 1 chicken breast half and 1 cup rice mixture/serving 344 calories/serving Exchanges: 1 vegetable 2 starch 3.5 lean meat
- butter
- coarsely chopped onion
- coarsely shredded carrot
- chopped sweet red pepper
- reduced-sodium chicken broth
- uncooked long grain brown rice
- water
- no-salt-added tomato paste
- recipe Tandoori Spice Mixture
- butter
- Snipped fresh cilantro
- Tandoori Spice Mixture::
- yellow curry powder
- garam masala
- ground ginger
- ground cumin
- coriander
- cardamon
- cinnamon
- salt
- black pepper
Winter 2012 38 gr Serving size 1 cup 323 cal Exchanges: 1 vegetable 2 starch 2 lean meat 1 fat
- butter
- all-purpose flour
- no-salt added tomato sauce
- reduced-sodium chicken broth
- chili powder
- ground cumin
- ground cinnamon
- chopped green sweet pepper
- chopped onion
Mirin, a sweet Japanese rice wine, is a key component of teriyaki; it can be found in the international section of most major supermarkets and in most Asian markets. If you cannot find it, use 2 tablespoons white wine and an extra teaspoon of sugar. If desired, low-sodium soy sauce can be used in place of regular soy sauce. Serve with steamed rice, preferably short grain.
- Ground black pepper
- vegetable oil
- soy sauce
- sugar
- mirin
- grated fresh ginger
- cornstarch
- sugar
- light yogurt
- fat-free milk
- poppy seeds
- white wine vinegar
- sliced strawberries
Winter 2012 issue - Serving size 1 1/3 cup, 40 gr Carb - 240 calories EXCHANGES: 2 vegetable 2 starch 2 lean meat
- chopped green sweet pepper
- sliced carrots
- sliced bok choy
- celery
- crushed red pepper
- cornstarch
- grated fresh ginger
- hoisin sauce
- reduced-sodium chicken broth
- cooked brown rice
- cashews
- sliced green onions
- couscous
- cherry tomatoes
- extra-virgin olive oil
- Kosher salt and freshly ground pepper
- fresh parsley
- fresh cilantro
- white wine vinegar
- plain fat-free yogurt
- curry powder
- cilantro sprigs
- chopped nectarines
- finely sliced green onions
- mango chutney
- chopped fresh cilantro
- chopped fresh mint
- grated peeled fresh ginger
- ground red pepper
- salt
- Cooking spray
- loosely packed baby arugula
- vertically sliced red onion