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The Recipe Instructions |
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Ingredients
10 oz pkg frozen spinach
1 lb boneless skinless chicken
1 breasts -- about 4 halves
3/4 cup skim milk
2 tsp cornstarch
1 1/2 tsp chicken bouillon granules
1/4 tsp caraway seed
1/8 tsp pepper
2 oz nonfat processed swiss
1 cheese -- torn into pieces
1 dash tabasco sauce
Directions
Cook spinach according to package directions; drain well. Divide
among 4 au gratin baking dishes. Meanwhile, spray a COLD large
skillet with nonstick coating. Add chicken. Cook over medium heat
for 8 to 10 min or till tender and no longer pink, turning pieces
occasionally. Place chicken atop spinach. Keep warm. For sauce,
combine milk, cornstarch, bouillion, caraway, and pepper. Cook and
stir till thickened and bubbly. Add cheese and tabasco; stir till
melted. Pour atop chicken and serve.
per serving: 192 Kcal 2.3g fat (0.6 sat fat) 11% CFF
793 mg Na 70mg cholesterol
To FREEZE: Cool; cover with foil; label and freeze. Conventional
oven: Bake frozen casserole, covered at 375B0 F for 45-50 min or
until hot. Microwave: Remove foil from frozen casserole; cover with
vented plastic wrap. Microwave 1 serving at 70% (med-high) for 6-7
min or till heated through, turning dish once.
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NOTES : SODIUM: 1. With REGULAR Swiss cheese: 219 Kcal
5.8 g fat (2.9g sat fat) 24% CFF
694 mg Na 80mg cholesterol 2. With LOW SODIUM Swiss cheese: 225
Kcal 6.2g fat (3.1g sat fat) 25% CFF
599 mg Na 80mg cholesterol 3. The chicken bouillon granules are
adding a significant amount of sodium. Halving the amount to 3/4 tsp.
will subtract 222mg Na PER SERVING! (Combined with low-sodium cheese
the sodium would be now total 377mg per serving.) Substitutuing
low-sodium granules might be even more significant. 4. We prefer more
spinach so I always use two 10-ounce packages of spinach. That adds
17 Kcal and 52mg Na per serving. Nutr. Assoc.
: 3472 0 0 0 2570 0 0 0 0
Rosie rosie@iadfw.net Not Just for Kids! http://www.night.net/kids
From rosie@iadfw.net Sun Aug 04 18:11:14 1996 Cauliflower Casserole
Deluxe
Recipe By : modified from Fresh Ideas for Vegetable Cooking
(Massie) Serving Size : 6
Preparation Time :0:00 Categories : Low Fat
Casseroles Vegetables Freezes Well
Amount Measure Ingredient -- Preparation Method Recipe By
: Quick & Easy Diet Recipes (1989, Better Homes and Gardens)
From: Date:
Servings: 4
Diet Caraway-Swiss Chicken On Spinach Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, leeks and spring onions) The onion, leek and garlic range of vegetables is rich in allyl sulphides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Although there is as yet, not enough scientific proof present, allyl sulfides are also thought by many researchers to reduce the symptoms of antiinflammatory effect, high blood pressure and physical exhaustion. Foods containing allyl sulfides are also low in calories, so should be a part of every weight loss program. Lycopene rich foods (includes guava, red peppers and tomatoes) The phytochemical lycopene is a non-synthetic compound and member of the phytochemical group known as 'carotenids'. This chemical is accountable for the red colour of some foods. Unlike numerous other nutritional compounds, it not only survives being cooked, but is really strengthened by going through the cooking process. . Its most valuable advantage is that it works as an antioxidant and seems to be of use in the fight to reduce the risks of developing cancer. This useful phytochemical is the strongest fighter of singlet oxygen, which is linked with aging of the skin. It is also thought by many researchers to block the growth of atherosclerosis. |