Chicken Breasts with Dijon Cream Sauce

by dsonnenfeld | Feb 21, 2019 | LITTLE HELPERS FOR HEALTHY EATING

The following recipe is from the Henry Ford/Detroit Free Press Heart Smart Cookbook Third Edition.

Chicken Breasts with Dijon Cream Sauce

Cream sauces can add plenty of fat and calories to recipes.  In this recipe, the fat and calories are reduced by using fat-free half and half in place of heavy cream.  Just a small amount of Dijon mustard adds texture and a slight tangy edge.

Makes 4 meals in 30 minutes

Ingredients

4 (ounce each) boneless, skinless chicken breasts

½ teaspoon coarsely ground black pepper

2 tablespoons canola oil

½ cup fat free, less sodium chicken broth

½ cup dry white wine

1/3 cup fat free half and half

1 ½ tablespoons Dijon mustard

1 teaspoon cornstarch

3 tablespoons cold water

Directions

Sprinkle both sides of chicken breasts with black pepper and salt.

Add canola oil to a large nonstick skillet, and place it over medium-high heat until it’s hot.

Add chicken breasts to the skillet; cook 7 to 10 minutes on each side or until the chicken is tender and no longer pink (165 degrees).  Remove chicken from the skillet and keep it warm.

Reduce heat to medium – low.  Add broth and wine to the skillet, stirring to loosen browned bits.

In a small bowl or measuring cup, combine the half and half and Dijon mustard; add mixture to the skillet.  Reduce heat and simmer 5 minutes or until sauce has thickened slightly.

In a small bowl, combine the cornstarch and water, stirring until the cornstarch is dissolved.  Gradually add the cornstarch mixture to the sauce, heating to boiling, stirring constantly.  Boil and stir 1 minute.

Serve the chicken with sauce over rice.

Nutritional information (per serving)

Calories…….  244                                                         Sodium ……..480 mg.

   From fat …… 36%                                            Cholesterol……64 mg.

Fat……………..9g                                               Calcium ……….32 mg.

    Saturated ……1g                                             Fiber ……………0g

    Trans …………0g                                            Food exchanges

Carbohydrates ….3g                                                     3 lean meat, 1 fat

Protein …………26g

Honey Garlic Chicken

by dsonnenfeld | Oct 5, 2017 | LITTLE HELPERS FOR HEALTHY EATING

by Toby Amidor, M.S., R.D.

Recipe provided by Angie Asche M.S., R.D., L.M.N.T. of Eleat Sports Nutrition, L.L.C.

https://www.eleatnutrition.com/recipes/2014/12/17/honey-garlic-chicken

Makes 4 Servings

Prep Time:

15 minutes

Cook Time:

20 minutes

Ingredients 

1 lb boneless, skinless chicken breasts, cut into bite-size pieces

2 eggs

1/2 cup brown rice flour or whole wheat panko bread crumbs

For the sauce:

1/2 cup honey

5 cloves fresh garlic (minced)

2 Tbsp low-sodium soy sauce

1 Tbsp brown rice flour

Optional: 1 Tbsp sesame seeds

How to make it 

After cutting chicken into bite-size pieces, dip in small bowl with eggs, then roll in small bowl with brown rice flour/panko bread crumbs. (Salt and pepper are optional.)

Place on nonstick baking dish in preheated oven (400°) for about 15 minutes (until golden brown).

While chicken is baking, make sauce over stove on medium-high heat by combining honey, garlic, and Braggs Aminos into saucepan. In a small bowl, mix together 1 Tbsp of brown rice flour and 1/4 cup water. Add to saucepan, and continue to mix all ingredients together until thickened.

Add chicken to saucepan to coat each piece evenly. Remove from heat, and add optional sesame seeds. The chicken pairs great with brown rice and broccoli.

https://www.eleatnutrition.com/recipes/2014/12/17/honey-garlic-chicken

debbie@grammyslittlehelpers.com

Creole Fish Filets & Slimmering Vitamin C-itrus

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

slimming vitamin c-itrus

(this recipe is full of immune-boosting orange ingredients)

These two servings contain a full 7 fruit/vegetable servings.

2 cups spinach

1/2 cup broccoli florets

1/2 cup mango

1 medium orange

4 medium strawberries

1/2 cup raspberries

2 Tbsp. chia seeds

2 cups water

Add all ingredients to the Nutribullet RX short cup and extract until smooth.  If you don’t have a Nutribullet RX, you can try an ordinary blender but it might not extract as well.

CREOLE FISH FILLETS
INGREDIENTS:
16 ounce can no-salt added tomatoes, cut up
1/2 cup chopped up celery
1/2 cup chopped onion
1/4 cup chopped green onion
1 garlic clove, minced (I always have the big jar on hand)
1 bay leaf
1/4 teaspoon red pepper
1/8 teaspoon salt
1 pound fresh cod fillets
Preheat oven to 400 degrees.  Combine all ingredients except fillets in a saucepan.  Bring to a boil.  Cover.  Reduce heat and simmer 25 minutes, stirring occasionally.  Remove bay leaf.  Place fillets in a baking dish.  Bake, uncovered, for 15 minutes or until fish flakes easily when tested with a fork.  Pour sauce over fish and serve.

4 servings, 3 ounces fish and 1/2 cup sauce each
Per Serving – 130 calories, 1 gram total fat

debbie@grammyslittlehelpers.com

Savory Sirloin

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

 INGREDIENTS:
1 pound boneless lean sirloin steak
1 clove minced garlic
1/4 teaspoon crushed rosemary
1/4 teaspoon thyme leaves
1 teaspoon margarine
1 tablespoon plain lowfat yogurt
1 tablespoon prepared mustard
1 tablespoon Worcestershire sauce
1 tablespoon chopped parsley
Trim fat from meat.  Combine garlic and spices. Sprinkle over meat.  Melt margarine in a nonstick frypan.  Add meat and cook over medium heat 6 minutes on each side, or to desired doneness.  Place meat on serving platter and keep warm.  Combine yogurt, mustard and worcestershire sauce in a small microwave safe bowl Cover and microwave on high power for one minute.  (Sauce may also be heated in a small saucepan over low heat; stir constantly until warm).  Spread mixture over warm meat.  Garnish with parsley.  To serve, slice meat on diagonal into thin slices.

 Per serving:  130 calories, 5 grams total fat, 2 grams saturated fat, 52 milligrams cholesterol,
155 milligrams sodium

A fabulous dinner entree, pair with a root vegetable and a leafy salad for a perfect healthy dinner.  Savory Sirloin is a great source of protein, low fat and only 129 calories per 3 ounce serving. Serve with Balsamic Glazed Carrots http://grammyslittlehelpers.com/balsamic-glazed-carrots

debbie@grammyslittlehelpers.com

Balsamic Glazed Carrots

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

BALSAMIC GLAZED CARROTS

INGREDIENTS:
1 pound baby carrots
3 tablespoons water
1 tablespoon olive oil
1 1/2 tablespoon balsamic vinegar
1 tablespoon brown sugar
parsley
Place carrots and water in a microwave safe bowl.  Cover and microwave for 5 minutes or until carrots are tender yet crisp.  Drain the carrots.  Heat oil in a skillet over medium-high heat.  Add carrots and saute for about 8 minutes or until lightly browned.  Sprinkle with parsley and serve.  Serves 4.
    Per serving:  100 calories, 3.5 grams fat, .5 grams saturated fat, 0grams trans fat, 17 grams carbohydrates, 0 mg cholesterol, 80 mg sodium, 3 grams fiber
debbie@grammyslittlehelpers.com

Sizzled Salmon With Chopped Tomatoes and Mint

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Sizzled Salmon With Chopped Tomatoes and Mint
Ingredients:
1 pound salmon fillet, skin removed
1/4 cup orange juice
1 cup chopped tomatoes
2 tablespoons finely minced fresh mint
pinch of fresh-grated orange rind
2 teaspoons olive oil
chilled orange sections, garnish
Place salmon in an ovenproof glass baking dish and pour orange juice over fish.  Marinate for about 10 minutes.  In a small bowl, combine tomatoes, mint and orange rind.  Set aside.  Heat oil in a large, well-seasoned cast-iron skillet or a non-stick skillet.  Add salmon and orange juice and saute until fish is sizzling and brown on the outside and cooked through, about 4 minutes on each side.  Transfer to a serving platter, top with tomato mixture and garnish with orange sections.  Serve hot.

debbie@grammyslittlehelpers.com