Chicken Ratatouille

Cooking Time:  20-30 minutes
Number of Servings: 4

Ingredients

Directions

1. Heat oil in large nonstick skillet. Add chicken and saute about 3
   minutes, or until lightly browned.

2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about
   15 minutes, stirring occasionally.

3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue
   cooking about 5 minutes, or until chicken is tender.

Nutrition Facts

– Serving Size: 1 1/2 cups 
Amount Per Serving
Calories: 266

Total fat: 8 g

Saturated fat: 2 g

Cholesterol: 66 mg

Sodium: 253 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Caribbean Red Snapper

Brie Stuffed Chicken

Cooking Time: 
Number of Servings: 6

Ingredients

Directions

1. Preheat the oven to 350
degrees F.

2. Cut a 2 inch pocket in each chicken breast, and insert a wedge of Brie
deep into each pocket, so the Brie is covered with the top of the 
chicken pocket.

3. Brush Xagave on all sides of the stuffed chicken breast. Be careful your
Brie doesnÕt pop out.

4. In a large mixing bowl, add all the dry ingredients above. Add the
chicken and gently toss the chicken in the mixture, coating evenly
(keeping the Brie in the pocket).

5. In a large oven proof skillet
over high heat, add oil and sear the chicken on both sides until dark
brown. This should be 3 minutes on each side.

6. Put the skillet in the
oven to bake until cooked through, (160*F) about 7 minutes.

Nutrition Facts

– Serving Size: 1 piece of chicken
 

Source: Xagave.com

Brined Whole Turkey

Yield: 22 Ethnicity: American   Meal Type: Main Course, Entree   Occasion: Thanksgiving, Fourth of July, Christmas   Preparation Method: Roast   Brining Procedure 1 15-pound WHOLE TURKEY, (not self-basting or kosher) thawed, giblets and neck removed 2 Cups table salt (do not substitute equal amounts of kosher salt) 2 Gallons* icy cold water 4 Cups brown sugar, ** SEE NOTE 1/2 Cup dried rosemary leaves 1/2 Cup dried thyme leaves   Rinse turkey in cool water. In a very large clean container (non-corrosive pan or stockpot such as stainless steel or glass or a food-grade plastic container), mix salt and water together until salt dissolves. Stir in brown sugar and spices, mix well until sugar dissolves. Totally submerge poultry in solution and store, covered, in refrigerator for at least 6 hours and up to 8 hours. Since brining does not preserve meat, the turkey must be kept below 40 degrees F throughout the entire brining process. Ice packs may also be used to keep turkey at a safe temperature of below 40 degrees F. Remove turkey from brine. Discard brine. Thoroughly rinse the interior and exterior of the turkey by placing it on a wire rack and setting both rack and turkey in a clean, empty sink. Use cool water from the spray hose and rub gently to release the salt and sugar from the turkey. Pat skin and both interior cavities dry. * NOTE: The ratio of water to salt is appropriate for a 15-pound turkey. If a larger or smaller turkey is brined, please calculate accordingly. * *NOTE: Other combinations of herbs may be added including 6-8 bay leaves, 3 cloves garlic and 2 teaspoons black peppercorns. Or a spicy flavor may be achieved by the addition of 1 cup small dried red chile peppers.   Roasting Procedure 1 Small onion, peeled and quartered 1 carrot, peeled & cut into 1-inch chunks 1 Small stalk celery, cut into 1-inch chunks 4-6 Tablespoons unsalted butter, melted As needed fresh fruit for garnish   In the cavity of turkey, place onion, carrot and celery. Brush turkey with melted butter. Roast turkey, breast side down, in a preheated 325 degree F oven for 2 hours. During this time, baste legs and back twice with melted butter. Remove turkey from oven and protecting your hands, grasp turkey with several layers of clean paper towels at both ends, and turn turkey, breast side up. Return turkey to oven and continue to roast, basting twice with pan dripping. Continue to roast until internal temperature reaches 170 degrees F in the breast and 180 degrees F in the thigh. NOTE: A brined turkey cooks slightly faster than an unbrined turkey, so check the internal temperature frequently. Remove turkey from the oven and allow to stand for 20 minutes before carving. Transfer to a platter and garnish with fresh fruit. Recipe Source: Recipe by The National Turkey Federation; www.EatTurkey.com Nutrition Facts Calories 380   % Daily Value* Total Fat 18g Saturated Fat 6g Cholesterol 145mg Sodium 550mg Potassium 513mg Total Carbohydrate 1g Dietary Fiber 0g Sugars 0g   Protein 50g   Vitamin A 20% Vitamin C 0% Calcium 4% Iron 20% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:   Calories: 2000 2500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate   300g 375g Dietary Fiber   25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4

Broiled Summer Fish with Fruit Salsa

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person:
1

Ingredients

• 1-1/2 lbs tuna steaks
• 1 peach (ripe)
• 1/2 avocado (ripe)
• 1 banana
• 4 strawberries (large, ripe)
• 1 kiwifruit
• 1/2 cup pineapple
• 1/4 cup red or Vidalia onion
• 2 Tbsp fresh ginger
• 1 tsp olive oil
• 2 Tbsp lime juice

Directions

For salsa: wash and cut all
ingredients (except fish) into very small pieces. Mix with oil and let stand in
refrigerator for 1-2 hours. Grill or broil fish, seasoned with fresh cracked black
pepper until done, about 10 minutes per inch of fish. Top fish with fruit salsa.

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving Calories 200

Calories from Fat 40 % Daily Value (DV)*

  -Total Fat 5g 7%

  -Saturated Fat 1g 5%

  -Cholesterol 50mg 17%

Sodium 45mg 2%

Total Carbohydrate 12g 4%
  -Dietary Fiber 3g 12%

  -Sugars 8g

Protein 28g

Vitamin A 6% Vitamin C 50% Calcium 4% Iron 6% * Percent Daily Values are based on
a 2,000 calorie diet.



Diabetic Exchange** Fruit: 1   -Vegetables: 0   -Meat:
4   -Milk: 0   -Fat: 0   -Carbs: 0   -Other:
0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Black-eyed Chicken

Preparation Time: 4 hours, 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: 1 Ingredients 16 oz can black-eyed peas, rinsed and drained 2 cups cooked chicken breast, chopped 1 cup diced celery 1 cup red bell pepper 1 cup green bell pepper 1/2 cup sliced green onion 1/2 cup fresh cilantro 3 Tbsp fat-free Italian salad dressing 2 Tbsp Dijon mustard 6 cups lettuce leaves Directions Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves. Nutrition Facts Nutrition Facts Black-eyed Chicken Serving Size 1/6 of recipe Amount Per Serving Calories 170 Calories from Fat 20   % Daily Value (DV)* Total Fat 3g 4%  Saturated Fat 1g 3%  Trans Fat 0g 0% Cholesterol 40mg 13% Sodium 430mg 18% Total Carbohydrate 17g 6%   Dietary Fiber 5g 20%   Sugars 3g   Protein 20g Vitamin A 90% Vitamin C 140% Calcium 6% Iron 10% * Percent Daily Values are based on a 2,000 calorie diet. Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 2 Milk: 0 Fat: 0 Carbs: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Black Beans with Rice

Cooking Time: 4-5 hours
Number of Servings: 6

Ingredients

Directions

1. Pick through beans to remove bad beans. Soak beans overnight in cold
   water. Drain and rinse.
2. In large soup pot or dutch oven stir together
   beans, water, green pepper, onion, oil, bay leaves, garlic, and salt.
   Cover
   and boil 1 hour.
3. Reduce heat and simmer, covered, 3-4 hours
   or until beans are very tender. Stir occasionally and add water if
   needed.
4. Remove about 1/3 of the beans, mash and return to pot. Stir and heat
   through.
5. Remove bay leaves and stir in vinegar or lemon
   juice when ready to serve.
6. Serve over rice. Garnish with sliced pimento
   and lemon wedges.

Nutrition Facts

– Serving Size: 8 oz.
Amount Per Serving
Calories: 561

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 0 mg

Sodium: 193 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Baked Trout Ole

Cooking Time: 15-20 minutes
Number of Servings: 6

Ingredients

Directions

1. Preheat oven to 350¼F.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together
   and pour over fish.
4. Bake for 15 to 20 minutes or until fork-tender.

Nutrition Facts

– Serving Size: 1 piece of fish
Amount Per Serving
Calories: 230

Total fat: 9 g

Saturated fat: 2 g

Cholesterol: 58 mg

Sodium: 162 mg

Calcium: 60 mg

Iron: 1 mg

Source: 5 A Day for Better Health: cdc.gov

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services