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  • butterflyalleys Cooking for 1

    butterflyalley Posted January 19, 2006 09:20 AM
    SIMPLE SPANISH RICE
    1/2 cup chpped green pepper
    1 medium tomato, peeled, seeded and diced
    1/4 cup finely chopped onion
    1 Tbsp. vegetable oil
    1/2 cup uncooked long grain rice
    1 cup chicken broth
    1/2 tsp. salt, optional
    1/4 tsp. pepper

    In a saucepan, saute green pepper, tomato and onion in oil until tender. Add rice; cook and stir for 2 minutes. Stir in broth, salt if desired and pepper; bring to a boil. Reduce heat; cover and simmer 25 minutes or until rice is tender.
    2 servings
    NUTRITIONAL ANALYSIS: One serving (prepared with low-sodium broth and no salt) equals 292 calories, 62 mg sodium, 2 mg cholesterol, 48 gm carbohydrate, 6 mg protein, 8 gm fat, 2 gm fiber
    DIATBETIC EXCHANGES: 3 starch, 1-1/2 fat



    COTTAGE CHEESE CRAB SALAD
    1/2 cup small-curd cottage cheese
    1/4 cup sour cream
    1 tsp. dijon mustard
    1/8 tsp. garlic powder
    1/8 tsp. pepper
    1 pkg. (8 oz) imitation crabmeat, chopped
    1/4 cup chopped celery
    1/4 cup chopped green onion
    lettuce leaves
    1 medium tomato, cut into wedges

    In a bowl, combine the cottage cheese, sour cream, mustard, garlic powder and pepper. Stir in the crab, celery and onions. Serve on lettuce lined plates with tomato wedges.
    2 servings



    SESAME CHICKEN STIR-FRY
    1 boneless, skinless chicken breast half cut into strips
    2 tsp. vegetable oil
    7 snow peas
    1 cup broccoli florets
    1/3 cup red pepper, cut into strips
    3 medium fresh mushrooms, sliced
    3/4 cup chopped onion
    1 Tbsp. cornstarch
    1/2 cup cold water
    3 to 4 Tbsp. soy sauce
    Hot cooked rice
    1 tsp. sesame seeds, toasted

    In a skillet or wok, stir-fry chicken in oil for 6-8 minutes or until juices run clear. Remove chicken and set aside. In the same skillet, stir-fry peas, broccoli, and red pepper for 2-3 minutes. Add mushrooms and onion; stir-fry for 3-4 minutes. Combine cornstarch and sugar; stir in water and soy sauce until smooth. Add to the pan. Bring to a boil; cook and stir for 2 minutes, or until thickened. Return chicken to the pan; cook until mixture is heated through and vegetables are tender. Serve over rice. Sprinkle with sesame seeds.
    1 serving
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