« PreviousContinue »
1. Pound chicken breasts with a metal mallet between
sheets of plastic wrap until about 1/2-inch thick. 2. Heat oil in frypan. Brown chicken breasts on each
side. 3. Add spaghetti, onion, and pepper strips around
chicken. Sprinkle with seasonings. 4. Break up large pieces of tomatoes. Pour tomatoes
and water over top of chicken. 5. Bring to boiling. Reduce heat, cover, and cook
until chicken and spaghetti are done, about 15
minutes. 6. Remove bay leaf. Garnish with parsley.
Menu Suggestion: Serve with spinach-mandarin orange salad with reduced-calorie dressing and garlic bread (small amount of soft margarine and garlic powder).
Modifying Your Recipes Here's an example of how to use these tips. The recipe below shows simple adjustments in a typical beef stroganoff recipe that can help you moderate fat and cholesterol.
Use a nonstick pan! and no butter to 7 cook the meat.
Slice steak across the grain into thin strips, about 1/8-inch wide and 3 inches long. (It is easier to cut thin slices of meat if it is
beef is lightly browned.
constantly, until thickened.
Prepare gravy with buttermilk instead
For each serving, these changes result in savings of 240 calories,
• Use lowfat milk.
Scalloped and au gratin potatoes
Note: Savings for macaroni and cheese and potatoes are for products made with 2 percent fat milk in place of whole milk. Reduce fat even further by using 1 percent fat or skim milk.