Excerpt
from Fix-It And Enjoy-It Healthy Cookbook: 400 Great Stove-top and Oven Recipes
by Phyllis Pellman Good
Basil Chicken Strips, Maple-Glazed Salmon, and Herb Marinated Steak
Basil Chicken Strips
Mary Fisher
Leola, PA
Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 10-12 minutes
1 lb. boneless skinless chicken strips
4 Tbsp. flour
4 Tbsp. tub-style margarine, non-hydrogenated
1 clove garlic, minced, optional
4 Tbsp. red wine vinegar
1 tsp. dried basil
¼ cup fresh parsley, optional
¼ cup fresh cilantro, chopped, optional
1. In a large re-sealable bag, shake chicken strips in flour until coated.
2. In a large skillet over medium-high heat, melt margarine.
3. Add chicken, and garlic if you wish, and saute 5 minutes.
4. Stir in vinegar, basil, and parsley, and cilantro, if you wish. Cook until chicken juices run clear.
5. Serve over brown or wild rice (not included in analyses).
Per Serving
Calories 257,
Kilojoules 1075, Protein 27 g, Carbohydrates 7 g, Total Fat 13 g,
Saturated Fat 2 g, Monounsaturated Fat 8 g, Polyunsaturated Fat 3
g, Cholesterol 66 mg, Sodium 230 mg, Fiber none
Maple-Glazed Salmon
Jenelle Miller
Marion, SD
Makes 6 servings
Prep. Time: 10 minutes
Grilling Time: 8-9 minutes
2 tsp. paprika
2 tsp. chili powder
½ tsp. ground cumin
½tsp. brown sugar
1 tsp. kosher salt, optional (included in analysis)
6 4-oz. salmon fillets
1 Tbsp. maple syrup
1. Spray grill rack with cooking spray. Heat grill to medium.
2. Combine first four ingredients in a small bowl.
3. Sprinkle fillets with salt if you wish. Rub with paprika mixture.
4. Place fish on grill rack. Grill 7 minutes.
5. Drizzle fish with maple syrup.
6. Grill 1-2 minutes more, or until fish flakes easily when tested with a fork.
Per Serving
Calories 221,
Kilojoules 925, Protein 23 g, Carbohydrates 3 g, Total Fat 13 g,
Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 5
g, Cholesterol 66 mg, Sodium 397 mg, Fiber 0.5 g
Herb Marinated Steak
Linda E. Wilcox
Blythewood, SC
Makes 4 servings
Prep. Time: 10 minutes
Marinating Time: 6-8 hours
Cooking/Baking Time: 12-18 minutes
Standing Time: 10 minutes
¼ cup chopped onion
2 Tbsp. fresh parsley
2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
2 tsp. Dijon-style mustard
1 clove garlic minced
1 Ib. London broil, or chuck steak
1. Combine onion, parsley, vinegar, oil, mustard, and garlic in a bowl.
2. Place London broil or chuck steak in a sturdy plastic bag. Add onion
mixture, spreading it on both sides of the meat. Close bag securely.
3. Place filled bag in a long dish in case of any leaks. Marinate in
refrigerator 6-8 hours, or overnight. Turn it over at least once while
marinating.
4. Pour off marinade. Place steak on rack in broiler pan so meat is
about 5" from heat source. Broil about 6-8 minutes on each side for
rare; 9 minutes on each side for medium.
5. When finished broiling, allow meat to stand for 10 minutes.
6. Then carve diagonally across the grain into thin slices.
Per Serving
Calories 210,
Kilojoules 879, Protein 23 g, Carbohydrates 4 g, Total Fat 10 g,
Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1
g, Cholesterol 64 mg, Sodium 132 mg, Fiber trace
Tip: You can grill the steak, rather than broiling it.
Dietitian's tip:
Marinating meat before grilling not only adds flavor but also reduces
the chance that cancer-causing substances will form on the meat during
grilling. Marinating also helps keep meat from burning and charring.
The above is an excerpt from the book Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes
by Phyllis Pellman Good. The above excerpt is a
digitally scanned reproduction of text from print. Although this
excerpt has been proofread, occasional errors may appear due to the
scanning process. Please refer to the finished book for accuracy.
Reprinted from Fix-It and Enjoy-It! Healthy Cookbook. Copyright by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.