Recipes: Four Simple Meals

the recipes

january 2001

Four Simple Meals

Chicken with Pesto and Mozzarella Cheese

(makes 4 servings)

4	5-ounce (150 g) skinless, boneless, skinless breasts
1 1/2	teaspoons (7.5 ml) store bought pesto
1	ounce (30 g) skim milk mozzarella cheese, sliced into 8 thin strips
	olive oil cooking spray

Preheat oven to 375°F (190°C), Gas Mark 5.
Cut a pocket in each breast, being careful not to cut thorough the chicken. Place 1/4 teaspoon (1.25 ml) pesto in each pocket and add 2 thin slices of the cheese. Using toothpicks close the pockets and place on a baking sheet. Continue the process until you have all 4 chicken breasts readied for the oven. Spread the remaining 1/2 teaspoon (2.5 ml) pesto on top of the chicken breasts and coat with cooking spray.
Bake the chicken for about 20 minutes until cooked through. Allow to set for 5 minutes, before serving. Remove the toothpicks before serving.

Per serving:	184 calories (20% calories from fat), 35 g protein, 4 g total fat (1.4 g saturated fat), 0 carbohydrates, 0 dietary fiber, 369 mg potassium, 141 mg sodium
Diabetic exchanges:	4 lean protein

Lentils and Rice Pilaf

(makes 4 servings)

	olive oil cooking spray
1	small onion, chopped
1	carrot, peeled and diced
2	cloves garlic, minced
3/4	cup (150 g) brown or green lentils, sorted and rinsed
2 1/2	cups (600 ml) canned no-salt, no-fat chicken broth
1	bay leaf
1/2	cup (75 g) converted rice
2	tablespoons (8 g) parsley, chopped
	freshly ground pepper

Coat a non-stick covered pot with cooking spray. Add the onion, carrot and garlic. Sauté for 3 minutes until the onion is wilted. Add the lentils and broth.
Bring to a simmer. Add the bay leaf, and simmer for 15 minutes. Add the rice, bring to a simmer, cover and simmer for 15 minutes. Add the parsley and pepper. Fluff with a fork. Discard the bay leaf before serving.

Per serving:	226 calories (0% calories from fat), 12 g protein, 0 total fat (0 saturated fat), 45 g carbohydrates, 6 g dietary fiber, 0 cholesterol, 452 mg potassium, 35 mg sodium
Diabetic exchanges:	3 carbohydrate (2 1/2 bread/starch, 1 vegetable)

Roasted Tomatoes

(makes 4 servings)

1	pound (480 g) Roma tomatoes, sliced thin
	olive oil cooking spray
	freshly ground pepper
1/8	teaspoon (0.6 ml) garlic powder

Preheat oven to 425°F(230°C), Gas Mark 7.
Place the tomato slices on a baking sheet. Coat with cooking spray and sprinkle with pepper and garlic powder. Bake for 10-15 minutes until the tomatoes begin to brown and are cooked through, but still hold their shape. Serve immediately.

Per serving:	24 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 5 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 253 mg potassium, 10 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable)

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