Friday, January 25, 2013


Onion Ring Chicken, New Potato Vinaigrette, Garlic Green Beans & Sweet Multigrain Roll

Taste's as good as it looks and this is definitely a keeper.

Onion Ring Chicken
1- 4 (3 oz) Chicken breasts (skinless, boneless)
2- 1/4 Cup Fat Free Margarine
3- 4 Tablespoons Worchestershire Sauce
4- 1 Can (2.5 oz.) Fried Onion Rings (crushed)

Flatten each breast, season to taste.  Combine margarine and Worcestershire sauce.  Dredge chicken in margarine mixture, then crushed onion rings.  Arrange on baking pan sprayed with nonstick spray.  Top with any remaining margarine mixture.  Bake at 350 degrees for 45 minutes or until tender.  4 Servings. 1 breast calories 228

New Potato Vinaigrette
1- 2 Cans (16 oz.) New Potatoes
2- 1/4 Cup Fat Free Vinaigrette Dressing
3- 1 Tablespoon Fresh Parsley (chopped)

Heat potatoes thoroughly.  Drain.  Place in bowl and toss gently with dressing.  Sprinkle with parsley and serve.  6 Servings 3/4 cup serving 96 calories

Garlic Green Beans
1- 1 Package (10 oz.) Frozen Italian-style Green Beans (I used a can of green beans)
2- 2 Teaspoons Olive Oil
3- 2 Garlic cloves (crushed)
4- 2 Tablespoons Grated Parmesan Cheese

In nonstick skillet over medium heat, combine beans, olive oil and garlic.  Bring to a boil.  Cover, reduce heat and simmer 5 minutes.  Remove cover, stir and cook 3 minutes longer or until liquid evaporates.  Season to taste and sprinkle with Parmesan cheese.  4 Servings Serving 1/2 cup - calories 55

So the meal was 379 calories add the Sweet Multigrain Roll an additional 80 calories for a total calories of 459 for a delicious meal.

I will definitely be serving this Onion Ring Chicken to guests.  It was that tasty and good.

I fixed another Diabetic Four Recipe the other day that I will also share here.  It was okay, but not anything spectacular.

Garlic Pasta Primavera
1- 2 Cloves Garlic (chopped)
2- 1/2 Cup Low Salt Chicken Broth
3- 1 Package (12 ox) Frozen Stir Fry Vegetables
4 - Enriched Pasta (cooked and drained) - You can use any Pasta I used Whole Wheat Rotini

Saute garlic in nonstick skillet with cooking spray for 2-3 minutes.  Add broth and vegetables.  Let simmer for 15 minutes until most of the broth has cooked off.  Mix in pasta. 4 servings - Serving size 1 Cup = 133 Calories


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1 comment:

Yellow Rose Arbor said...

Hi Susan,
These recipes sound really good, I hope to try them!

So good to hear from you!