The convenience of going through the drive-through for our next meal is very tempting; however if we compare how much unhealthy fat we are saving by cooking at home, we might reconsider.
Baked Onion Rings
1 large onion
1/4 cup original Egg Beaters
1/4 cup packaged breadcrumbs
Vegetable oil
8 ounces boneless, skinless chicken breasts, all visible fat discarded, cut in ½ inch pieces
2 14 or 14.5 ounce cans fat-free, low sodium chicken broth
1 medium red bell pepper, thinly sliced and cut into 2-inch strips
1 medium green bell pepper, thinly sliced and cut into 2-inch strips
1/8 teaspoon crushed red pepper flakes
4 ounces dried rotini Pasta
2 tablespoons fresh basil leaves, chopped
½ teaspoon salt
1/8 teaspoon pepper
¼ cup grated or shredded Parmesan cheese
Lightly spray a large saucepan with vegetable oil spray. Heat over medium. Cook the chicken for 2 minutes, or until beginning to lightly brown, stirring frequently. (The chicken will still be slightly pink in the center.) Stir, bell peppers, and pepper flakes. Increase the heat to high and bring to a boil. Stir. Reduce the heat and simmer for 3 minutes, or until the bell peppers are tender-crisp. Increase the heat to high and return to a boil. Stir in the rotini pasta. Reduce the heat and simmer for 6 minutes, or until just tender. Stir in the basil, salt, and pepper. Ladle into soup bowls.
Calories 211
Total fat 2.5g
Sodium 465mg
Carbohydrates 25g
Sugars 3g
Fiber 2g
Protein 21g
Healthy levels of saturated/trans fat combined should average less than 17 grams per day.
Here are 3 popular side dishes to make at home.
Ingredients:
1 large onion
1/4 cup original Egg Beaters
1/4 cup packaged breadcrumbs
*Although you'll only actually use a quarter cup of each, it may be easier to dunk the rings if you dole out a bit more Egg Beaters and breadcrumbs while preparing.
Directions:
Preheat oven to 375 degrees. Cut edges off onion, and remove outer layer.
Cut onion into 1/2 inch wide slices, and separate into rings.
Next, fill a small bowl (just large enough for onion rings to fit in) with Egg Beaters.
Pour breadcrumbs onto a small dish.
One by one, coat each ring in egg and then breadcrumbs (give each ring a shake after the egg bath).
Place on an oven-safe baking dish sprayed with nonstick spray.
Cook for 20-25 minutes, flipping rings over about halfway through. Serves one.
Preheat oven to 375 degrees. Cut edges off onion, and remove outer layer.
Cut onion into 1/2 inch wide slices, and separate into rings.
Next, fill a small bowl (just large enough for onion rings to fit in) with Egg Beaters.
Pour breadcrumbs onto a small dish.
One by one, coat each ring in egg and then breadcrumbs (give each ring a shake after the egg bath).
Place on an oven-safe baking dish sprayed with nonstick spray.
Cook for 20-25 minutes, flipping rings over about halfway through. Serves one.
Serving Size: 15 rings.
Nutrients per serving:
Calories: 175,
Fat: 1.5g,
Saturated Fat: trace,
Trans Fat: 0 g,
Sodium: 316mg,
Carbohydrate: 30g,
Fiber: 2.5g
Chicken and Rotini Pasta Soup
Serves 4; 1 ¼ cups per serving
Ingredients:
Vegetable oil
8 ounces boneless, skinless chicken breasts, all visible fat discarded, cut in ½ inch pieces
2 14 or 14.5 ounce cans fat-free, low sodium chicken broth
1 medium red bell pepper, thinly sliced and cut into 2-inch strips
1 medium green bell pepper, thinly sliced and cut into 2-inch strips
1/8 teaspoon crushed red pepper flakes
4 ounces dried rotini Pasta
2 tablespoons fresh basil leaves, chopped
½ teaspoon salt
1/8 teaspoon pepper
¼ cup grated or shredded Parmesan cheese
Directions:
Lightly spray a large saucepan with vegetable oil spray. Heat over medium. Cook the chicken for 2 minutes, or until beginning to lightly brown, stirring frequently. (The chicken will still be slightly pink in the center.) Stir, bell peppers, and pepper flakes. Increase the heat to high and bring to a boil. Stir. Reduce the heat and simmer for 3 minutes, or until the bell peppers are tender-crisp. Increase the heat to high and return to a boil. Stir in the rotini pasta. Reduce the heat and simmer for 6 minutes, or until just tender. Stir in the basil, salt, and pepper. Ladle into soup bowls.
Sprinkle with the parmesan cheese.
Nutrients per serving:
Calories 211
Total fat 2.5g
Sodium 465mg
Carbohydrates 25g
Sugars 3g
Fiber 2g
Protein 21g
Hoisin and Orange Glazed Roast Chicken
Ingredients:
1 (4 pound) roasting chicken
3/4 cup hoisin sauce
1/2 orange, peeled and cut into small pieces
1-inch ginger piece, peeled
3/4 cup orange juice
1 tbl spoon soy sauce
1 tsp toasted sesame oil
1 tbl spoon ginger, peeled and chopped
1 orange, peeled and cut into thin slices
Directions:
Place the chicken breast side up in a roasting pan. Using a pastry brush spread some of the hoisin sauce on the inside of the cavity, and the remaining hoisin sauce all over the outside
of the chicken. Place the orange pieces and the 1-inch piece of ginger inside the cavity. Pour 1/2 cup orange juice, the soy sauce, and the sesame oil on the chicken; sprinkle the chopped
ginger on top. Let it marinate, covered and refrigerated, for at least one hour or up to 24 hours.
Heat oven to 450 F. Roast the chicken for 15 minutes, then reduce the oven temperature to 400 and roast, basting it every 15 minutes or so, for another 30-45 minutes, depending on the
size of the chicken. If the juices in the bottom of the pan dry up, tip the chicken so that the juices from the cavity spill out, or add another 1/4 cup orange juice or water. Remove the chicken from the oven and tilt the remaining juices out into the pan. Place the chicken on the carving board and let it sit loosely covered with foil for 10 or 15 minutes. Discard extra fat from roasting pan.
Scrape any browned bits clinging to the bottom of the pan, and gently heat juices over low heat. Cut the chicken into serving pieces.
Drizzle hot juices over the chicken and serve garnished with orange slices.
Makes 4 servings.
Nutrients per serving:
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