Chicken Pasta Bowl
Serves 6
1 1/2 cups whole wheat penne, dry
1 teaspoon olive oil
1 cup chopped onions
2 garlic cloves, minced
1 cup chopped carrots
1 cup reduced sodium chicken broth
26-ounce jar pasta sauce
3/4 cup chicken breast, cubed
1 tablespoon grated Parmesan cheese
1 teaspoon dried oregano
Cook pasta according to package directions; drain in colander.
Heat olive oil in a large non-stick skillet and heat over medium-high heat. Saute onion and garlic until golden brown. Add carrots and saute about 3 minutes. Add broth, pasta sauce, chicken, and oregano. Cook until chicken is done, or about 5-6 minutes.
Serve hot sauce over pasta. This dish goes well with a large tossed salad!
Total prep and cooking time: 25 minutes
Nutrition per serving: Calories 390, Protein 19g, Carbohydrates 58g, Total fat 10g, Saturated fat 2.5g, Trans fat 0, Cholesterol 40mg, Fiber 9g, Sodium 830mg
Corn Relish
Serves 6
2 cups frozen corn
2 tablespoons red onion, chopped
2 tablespoons lemon juice
1 tablespoon olive oil
1/2 teaspoon pepper
1/4 teaspoon garlic salt
1/8 teaspoon hot sauce
1/3 cup green pepper, chopped
1 cup grape tomatoes
15 ounce can of black beans, drained and rinsed
Defrost corn or let thaw to room temperature. Add remaining ingredients, except for tomatoes. Stir. Chill 3 hours. Top with tomatoes when ready to serve.
Nutrition per serving: Calories 130, Protein 5g, Carbohydrates 26g, Total fat 3g, Saturated fat 0, Trans fat 0, Cholesterol 0, Fiber 6g, Sodium 370mg
Whole Grain Pancakes
Serves 4
1 cup whole wheat flour
1/3 cup rolled oats (Old Fashioned or Quick oatmeal, not instant)
1/3 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon cinnamon
1 1/2 cups soy milk
Mix dry ingredients together in a medium-sized mixing bowl. Add soy milk and mix until batter is smooth. The amount of milk is variable according to how thick or thin you like your pancakes.
Lightly spray a large nonstick skillet with cooking oil and heat over medium-high heat. Spoon batter into the skillet so it forms 3-inch pancakes.
When the pancakes bubble, flip them over. Brown them well on the other side, then remove from the pan. Continue in this fashion until you have used up all of the batter.
Serve with light syrup and fresh fruit. Makes 12 pancakes.
Nutrition per serving (3 pancakes): Calories 236, Protein 9g, Carbohydrates 43g, Total fat 3g, Saturated fat 0, Trans fat 0, Cholesterol 0, Fiber 5g, Sodium 254mg
Banana Flax Smoothie
Serves 2
1 cup skim or soy milk
1/2 cup nonfat yogurt
1 banana
2 tablespoons ground flaxseed
1/4 teaspoon ground cinnamon
Place all ingredients in a blender and puree until smooth. Makes 2 servings, 1 cup each. Enjoy in the morning for breakfast or in the afternoon or evening as a snack.
Nutrition per serving: Calories 178, Protein 8g, Carbohydrates 27g, Total fat 5g, Saturated fat 0.5g, Trans fat 0, Cholesterol 2mg, Fiber 5g, Sodium 42mg
Lowes Foods' Nutritionist, Cindy Silver, MS, RD, LDN is easy to reach:
By phone Toll-Free Nutrition Hotline 1-800-311-2117
By email CindyNutrition@LowesFoods.com
| 
