Raspberry Basil Chicken
Serves 4
4 4-ounce skinless,
boneless chicken breasts
1 teaspoon olive oil
1 tablespoon basil
1 teaspoon rosemary
1 medium onion, sliced
½ cup all-fruit raspberry preserves
1. Heat oven to 375°.
2. Place chicken in baking dish. Brush with olive oil,
sprinkle with basil and rosemary, top with sliced onions.
Bake, uncovered for 15 minutes.
3. Turn chicken over, spoon preserves evenly over chicken.
Bake uncovered another 15 minutes, basting occasionally.
Spoon sauce over chicken to serve.
Per serving: 248 calories, 27
gm protein, 24 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm
mono fat, 72 mg cholesterol, 1 gm fiber, 268 mg sodium
The
combination of fruit and mint make this recipe light and
flavorful. Feel free to use any all-fruit preserves you
happen to have on hand.
Minted Pea Couscous
Serves 4
2 cups low-sodium chicken
broth
1 tablespoon olive oil
1 cup couscous
1 10-ounce package frozen peas, thawed
2 tablespoons mint
½ cup minced parsley
1. In a medium saucepan bring
broth and olive oil just to a boil.
2. Stir in couscous; cover and remove from heat. Let stand 5
minutes.
3. Fluff couscous lightly with fork. Add peas, mint, and
parsley. Serve.
Per serving: 271 calories, 12
gm protein, 46 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm
mono fat, 0 mg cholesterol, 6 gm fiber, 127 mg sodium
To thaw peas,
place in colander and rinse with warm water.
