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The Recipe Instructions |
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Ingredients
9 uncooked lasagna noodles - (abt 9 o
8 oz boneless skinless chicken breasts, cut into chunks
2 cup finely-chopped broccoli
2 cup low-fat cottage cheese
1 egg
2 tsp minced fresh chives
1/4 tsp ground nutmeg
1/4 tsp freshly-ground black pepper
1 tbsp reduced-calorie margarine
2 tbsp all-purpose flour
1 cup 33%-less-salt chicken broth
1/2 cup fat-free (skim) milk
1/2 tsp dry mustard
1 medium tomato, seeded, chopped
Directions
Cook lasagna noodles according to package directions, omitting salt. Drain
and rinse well under cold water. Place in single layer on aluminum foil.
Preheat oven to 375 degrees.
Place chicken in food processor or blender; process until finely chopped.
Spray large nonstick skillet with nonstick cooking spray; place over medium
heat. Add chicken; cook 4 minutes or until chicken is no longer pink.
Stir in broccoli; cook until broccoli is crisp-tender, about 3 minutes.
Cool.
Combine cottage cheese, egg, chives, nutmeg and black pepper. Stir in
chicken mixture. Spread a generous 1/3 cup filling over each lasagna
noodle. Roll up noodles, starting at short end. Place filled rolls,
seam-side down, in 10- by 8-inch baking dish; set aside.
Melt margarine in small saucepan. Stir in flour; cook 1 minute. Whisk in
chicken broth, milk and mustard. Cook, stirring constantly, until
thickened. Pour sauce over filled rolls; sprinkle with tomato. Cover dish
with foil. Bake 30 to 35 minutes or until filling is set.
This recipe yields 9 servings.
Exchanges Per Serving: 1 Starch, 2 Meat.
Nutrition Facts: Calories 179; Calories from fat 22%; Total Fat 4g;
Saturated Fat 1g; Protein 18g; Carbohydrates 17g; Cholesterol 46mg;
Sodium 291mg; Dietary Fiber 2g.
Comments: Serve this colorful lasagna-like dish for a special occasion!
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 51 Calories; 2g Fat (28.1% calories
from fat); 7g Protein; 2g Carbohydrate; trace Dietary Fiber; 35mg
Cholesterol; 39mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0
Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 9
Diet Chicken Noodle Roll-Ups Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes pickled shallots, chives and spring onions) The onion range of vegetables is high in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Although there is very little scientific proof available, allyl sulphides are also thought to reduce the symptoms of antiinflammatory effect, arteriosclerosis and fatigue. Foods containing allyl sulfides also help you lose weight, so should be a part of every diet. The Zone Diet The Zone diet is a diet initially devised by Barry Sears in a series of books, publications and an associated website. The Zone diet is not distinctly a weight reduction diet, however many zone diet followers claim that they manage to lose a few pounds when following it. The science behind the Zone Diet is that if one can control the levels of the hormones 'insulin' and 'glucogen', then anti-inflammatory chemicals are released which, as a consequence puts one's body in a balanced state that is a lot more wholesome than other diets, which is known as the zone. Sears believes that if you get into this 'zone', your metabolism is much more efficient and, because of this, doesn't build up fat. The main procedure of the system is to maintain the exact ratio of carbs to proteins, and to take high levels of Omega 3 and omega 6. |