Healthy Home Cooking - 13

mouthwatering main dishes • quick • eaSy • low Fat Caribbean Chicken and Pineapple Salsa Prep Time: 15 Minutes Start to Finish: 30 Minutes Servings: 4 CHICkEn Meanwhile, in medium glass or plastic bowl, mix salsa ingredients. Cover; refrigerate until serving time. Serve with chicken. High altitude (3500-6500 ft): Bake 17 to 19 minutes. nutrition information Per Serving: 1 Serving: Calories 300 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 28g (Dietary Fiber 9g; Sugars 11g); Protein 34g % daily value: Total Fat 9% (Saturated Fat 7%); Cholesterol 29%; Sodium 16%; Total Carbohydrate 9% (Dietary Fiber 38%) exchangeS: 2 Starch, 4 Very Lean Meat carbohydrate choiceS: 2 My PyraMid: ¼ c Fruits, 4 oz equivalent Meat & Beans 1¼ 2 4 ½ 2 ½ cups Fiber One® original bran cereal teaspoons jerk seasoning (dry) boneless skinless chicken breasts (about 1¼ lb) cup buttermilk teaspoons Dijon mustard teaspoon red pepper sauce PInEaPPlE SalSa Tips 1 ¼ ¼ 1 1 1 can (8 oz) crushed pineapple in juice, undrained cup chopped red bell pepper cup chopped apricots or papaya, if desired tablespoon chopped fresh cilantro teaspoon sugar teaspoon lemon juice » health note Fruits offer a host of nutrients including vitamin C to accompany their great taste. Be sure to get at least 2 to 3 servings of fruit daily. did you know? Jamaican jerk seasoning hails from the Caribbean island of the same name. Used to flavor grilled meats, the dry mixture contains chiles, thyme, cinnamon, ginger, allspice, cloves, garlic and onions. Jerk seasoning is rubbed directly onto foods, or combined with liquid to form a marinade. Look for it in the spice section of the grocery store. 1. Heat oven to 400°F. Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning. 2. In large resealable food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet. 3. Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).

Healthy Home Cooking

Table of Contents for the Digital Edition of Healthy Home Cooking

Healthy Home Cooking
Contents
New Year, New You
Choose Fats Wisely
Mouthwatering Main Dishes
Satisfying Sides
Quick Smoothies & Snacks
No-Guilt Desserts
Classics “Healthified”
How can I “healthify” my own recipes?
Nutrition and Recipe Testing Guidelines
Index
Healthy Home Cooking - Healthy Home Cooking
Healthy Home Cooking - Cover2
Healthy Home Cooking - Contents
Healthy Home Cooking - 2
Healthy Home Cooking - 3
Healthy Home Cooking - New Year, New You
Healthy Home Cooking - Choose Fats Wisely
Healthy Home Cooking - Mouthwatering Main Dishes
Healthy Home Cooking - 7
Healthy Home Cooking - 8
Healthy Home Cooking - 9
Healthy Home Cooking - 10
Healthy Home Cooking - 11
Healthy Home Cooking - 12
Healthy Home Cooking - 13
Healthy Home Cooking - 14
Healthy Home Cooking - 15
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Healthy Home Cooking - 26
Healthy Home Cooking - 27
Healthy Home Cooking - 28
Healthy Home Cooking - 29
Healthy Home Cooking - 30
Healthy Home Cooking - 31
Healthy Home Cooking - Satisfying Sides
Healthy Home Cooking - 33
Healthy Home Cooking - 34
Healthy Home Cooking - 35
Healthy Home Cooking - 36
Healthy Home Cooking - 37
Healthy Home Cooking - 38
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Healthy Home Cooking - 46
Healthy Home Cooking - 47
Healthy Home Cooking - Quick Smoothies & Snacks
Healthy Home Cooking - 49
Healthy Home Cooking - 50
Healthy Home Cooking - 51
Healthy Home Cooking - 52
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Healthy Home Cooking - No-Guilt Desserts
Healthy Home Cooking - 61
Healthy Home Cooking - 62
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Healthy Home Cooking - Classics “Healthified”
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Healthy Home Cooking - How can I “healthify” my own recipes?
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Healthy Home Cooking - Nutrition and Recipe Testing Guidelines
Healthy Home Cooking - Index
Healthy Home Cooking - Cover3
Healthy Home Cooking - Cover4
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