4 miniwhole-wheat pitas, split
1 cup chopped cooked chicken (such as Perdue)
1/2 cup grated carrot
1 cup frozen corn kernels, defrosted
1/2 cup barbecue sauce
1/2 cup shredded reduced fat cheddar cheese
Preheat oven to 350 degrees. Place split pitas on a baking sheet. Put chicken, carrot, corn, and barbecue sauce in a mixing bowl and stir to combine. Spoon 2 tablespoons chicken mixture onto each pita. Sprinkle 1 Tbs of cheese on top of each, and bake until cheese is bubbly, about 8 minutes.
Nutritional Info (1/4 recipe(
238 calories, 5 g fat (2 g saturated), 523 mg sodium, 38 mg cholesterol
1/4 cup orange juice
3 tsp lemon juice
1 tbs white wine vinegar
2 tbs canola oil
1 tbs honey
1 tbs peeled, grated ginger
Salt and pepper to taste
4 small flounder fillets, 4 to 6 ounces each
4 cups snow peas (about 3/4 pound)
Whisk the first 7 ingredients (OJ through S&P) together to create the dressing.
Place each fish fillet on a large square of foil and turn of the edges of the foil. Top each fillet with 1 cup of snow peas and 2 tablespoons of dressing. Fold the foil around the fish to form a pouch, and crimp so it is sealed.
Put the foil pouches on a baking sheet and bake at 425 for 15-20 minutes, until fish flakes easily with a fork. Service with rice and garnish with lemon.
Nutritional Info (1 packet(
273 calories, 11 g fat, 118 mg sodium, 68 mg cholesterol
2 1/2 lb beef brisket
1/2 tsp pepper
1 package dried onion-soup mix
2 tsp dry mustard
3/4 cup water
12 baby carrots
Brown the brisket on all sides in a large skillet over medium heat, about 5 minutes per side. Sprinkle with pepper. Place in a 4- to 6-quart slow cooker.
In a medium bowl, combine the soup mix, mustard, and water. Stir well. Pour over brisket. Add carrots to pot and stir. Cover and cook on low for about 6 hours — meat will be soft and tender, almost falling apart.
Remove from cooker and let stand for 15 minutes before slicing thin. Serve on sandwich buns, with ketchup or mustard.
Nutritional Info (1/8 recipe(
237 calories, 12 g fat (4 g saturated), 385 mg sodium, 83 mg cholesterol