Two more recipes from the Fix-It and Enjoy-It Healthy Cookbook

I hope I’ve convinced you to check out Fix-It And Enjoy-It Healthy Cookbook: 400 Great Stove-top and Oven Recipes. They’re terrific for anyone trying to lose weight (on any plan) or just eat healthier.

Here are two more recipes from Phyllis Pellman Good's latest cookbook. Enjoy!

Basil Chicken Strips 
by Mary Fisher of Leola, PA 

Makes 4 servings 
Prep. Time: 10 minutes  Cooking Time: 10-12 minutes 

Ingredients:

• 1 lb. boneless skinless chicken strips 
• 4 Tbsp. flour 
• 4 Tbsp. tub-style margarine, non-hydrogenated 
• 1 clove garlic, minced, optional 
• 4 Tbsp. red wine vinegar 
• 1 tsp. dried basil 
• ¼ cup fresh parsley, optional 
• ¼ cup fresh cilantro, chopped, optional 

Directions:

1. In a large re-sealable bag, shake chicken strips in flour until coated. 
2. In a large skillet over medium-high heat, melt margarine. 
3. Add chicken, and garlic if you wish, and sauté 5 minutes. 
4. Stir in vinegar, basil, and parsley, and cilantro, if you wish. Cook until chicken juices run clear. 
5. Serve over brown or wild rice (not included in analyses). 

Nutritional information per serving:
Calories 257, Kilojoules 1075, Protein 27 g, Carbohydrates 7 g, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 8 g, Polyunsaturated Fat 3 g, Cholesterol 66 mg, Sodium 230 mg, Fiber none

Weight Watchers POINTS per serving: 6 POINTS

This Mama’s Tips: If you have a gluten free diet, try brown rice instead of regular flour. If you don’t like using margarine, substitute olive or another heart healthy oil instead. Try eliminating the oil altogether and cook in vegetable or low fat chicken broth instead.

Maple-Glazed Salmon 
by Jenelle Miller of Marion, SD 

Makes 6 servings
Prep. Time: 10 minutes  Grilling Time: 8-9 minutes 

Ingredients:

• 2 tsp. paprika 
• 2 tsp. chili powder 
• ½ tsp. ground cumin 
• ½tsp. brown sugar 
• 1 tsp. kosher salt, optional (included in analysis) 
• 6 4-oz. salmon fillets 
• 1 Tbsp. maple syrup 

Directions:

1. Spray grill rack with cooking spray. Heat grill to medium. 
2. Combine first four ingredients in a small bowl. 
3. Sprinkle fillets with salt if you wish. Rub with paprika mixture. 
4. Place fish on grill rack. Grill 7 minutes. 
5. Drizzle fish with maple syrup. 
6. Grill 1-2 minutes more, or until fish flakes easily when tested with a fork. 

Nutritional information per serving:
Calories 221, Kilojoules 925, Protein 23 g, Carbohydrates 3 g, Total Fat 13 g, Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 5 g, Cholesterol 66 mg, Sodium 397 mg, Fiber 0.5 g

Weight Watchers POINTS per serving: 5 POINTS

This Mama’s Tips: While you’re grilling the fish, grill up some veggies, too!

Posted on February 21, 2009 in Cookbooks,Fish,Recipes,Weight Watchers and tagged as healthy recipes

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