Sausage Strata

Ingredients: (Servings: 8)

• cooking spray
• 1 pound chicken or turkey sausage
• 2 cups 1% milk
• 1 ½ cups egg substitute
• ¾ cup shredded low-fat sharp cheddar cheese
• 8 slices good-quality white bread, crusts removed and cut into cubes
• 1 ½ cups Roasted Tomatillo Salsa (there's a link to the recipe in the directions)

 <a href="http://bfbca8fkgr8ft64avhtcshuguw.hop.clickbank.net/" target="_top">Click Here!</a>

Directions:

1. Remove and discard sausage casings. Crumble the sausage and sauté in a non-stick skillet over medium heat until evenly browned, stirring and breaking up any large clumps with a wooden spoon. Using a slotted spoon, transfer the browned sausage to a plate covered in paper towels to thoroughly drain.
2. In a 1-quart measuring cup, whisk together the milk and egg substitute.
3. Lightly coat a 2-quart casserole dish with cooking spray.
4. Place 1/4 cup of the shredded cheese in a self-sealing plastic bag. Refrigerate.  (You're saving this to sprinkle on top when you bake it.)
5. Layer 1/3 of the bread cubes on the bottom of the casserole dish. Top with half of the browned sausage and 1/4 cup of the shredded cheese.
6. Pour 1 cup of the milk-egg mixture over the top.
7. Repeat the layers (1/3 of the bread, the rest of the sausage, 1/4 cup of shredded cheese).
8. For the last layer, put on the rest of the bread and then pour over the remaining 1 1/2 cups of the milk-egg mixture.
9. Cover with the tomatillo salsa. 
10. Cover with plastic wrap and refrigerate overnight.
11. When you're ready to bake this in the morning, preheat oven to 350°F, uncover the casserole, and sprinkle the top with the reserved shredded cheese.
12. Bake until the strata is bubbling and golden brown and a knife inserted in the center comes out clean, about 50 to 60 minutes.
13. Remove from the oven and let rest for 10 minutes before serving.

Nutrition Information

Per serving:	199 calories (19% calories from fat), 20 g protein, 4 g total fat (1.6 g saturated fat), 21 g carbohydrates, 1 g dietary fiber, f24 mg cholesterol, 375 mg potassium, 689 mg sodium
Diabetic exchanges:	2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1/2 skim

 

 

Grilled Glazed Salmon

Ingredients:  (severing: 4)
2 tablespoons olive oil
1 teaspoon water
1/2 cup red wine vinegar
2 cloves crushed garlic
1 teaspoon garlic salt
1/2 teaspoon freshly ground black pepper
2 teaspoons dried basil
1/2 cup SPLENDA® No Calorie Sweetener,
Granulated
1 1/3 pounds salmon fillet



Directions:
In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes. Preheat an outdoor grill for medium heat and lightly oil grate. Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.
Note: The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Nutritional Facts
Calories 360
Calories from Fat 210
Total Fat 23g
Saturated Fat 4g
Cholesterol 90mg
Sodium 540mg
Total Carbs 6g
Dietary Fiber 0g
Sugars 2g
Protein 30g

Stuffed Greek-style Chicken Breasts

Ingredients: (Servings: 4)

• 4 5-ounce boneless, skinless chicken breast halves
• 4 water-packed canned artichoke hearts, minced
• ¼ cup onion, minced
• 1 teaspoon crushed dried oregano, preferably Greek
• salt (optional)
• freshly ground pepper
• 1 tablespoon olive oil
• 1 cup fat-free no-salt-added canned chicken broth
• ¼ cup + 1 1/2 tablespoons fresh lemon juice
• 4 slices lemon
• 2 teaspoons cornstarch
• chopped parsley for garnish 

Directions:

1. Remove all visible fat from chicken, rinse and pat dry. Season chicken with salt (if using) and pepper. 
2. Place halves between 2 pieces of plastic wrap and pound with the flat side of a meat mallet until the chicken is very thin and flat. 
3. Combine artichoke hearts, onion, and oregano.
4. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast to form a log. Roll up. Secure with a toothpick or skewer.
5. Heat oil in a non-stick skillet over medium heat. Add chicken and brown evenly on all sides. If some of the stuffing drops out, don't despair. It will flavor the sauce.
6. Pour on broth and lemon juice.
7. Top chicken with lemon slices, cover and simmer until chicken is cooked through (about 15 to 20 minutes).
8. Transfer chicken to a platter, discarding toothpicks/skewers. Keep warm (covering it in foil and putting it in the oven should work well).
9. Using a fork, mix cornstarch with the remaining 1 1/2 tablespoons lemon juice. Add to skillet and stir over high heat until slightly thickened.
10. Spoon lemon sauce onto chicken.  Garnish with the cooked lemon slices and parsley.

Per serving:	224 calories (21% calories from fat), 21 g protein, 35 g protein, 5 g total fat (0.8 g saturated fat), 8 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 401 mg potassium, 339 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (1 1/2 vegetable)

 

 

Spring Risotto

Ingredients: 

3 cups vegetables stock
2 tablespoons olive oil
1 clove garlic, minced
1 very small yellow onion, diced
1 cup arborio rice
1/2 cup white cooking wine
3/4 teaspoon marjoram
1/2 teaspoon salt
1 10-ounce package frozen spinach, thawed and squeezed of excess moisture
1 cup frozen peas, thawed
1 tablespoon soy-and dairy-free margarine

Directions: 
1.  In a large skillet brown the turkey over medium-high heat, breaking it up as you cook it. When the turkey is crumbled and cooked through, drain off the excess fat and remove it to a platter. Cover loosely with foil to keep warm; set aside.
2.  Meanwhile, in a large sauté pan, heat the oil over medium-high heat. When the oil is hot, add the garlic and onions and cook until they are soft and translucent, about 5 to 7 minutes.
3.   Add the arborio rice and stir to coat it with the olive oil. Let the rice cook in the hot oil for  about 30 seconds to open the grains. Pour in the wine, stir the rice, and let it cook for another 30 seconds to cook off the alcohol. Turn the heat down the medium.

4.  Add 2 cups of the warmed stock and stir the rice until the stock is completely absorbed. Add the remaining stock a half cup at a time, stirring after each addition until all of the stock is absorbed and the rice is soft, about 20 minutes. Stir in the marjoram, salt, vegetables, and margarine and serve. Leftovers can be stored in an airtight container, refrigerated, for up to 3 days.

Savory Italian Grilled Chicken

6 chicken breasts

1/4 cup olive oil

3 cloves garlic, crushed

fresh ground black pepper

1/4 cup fresh basil leaf, chopped

1/4 cup melted butter

3 sprigs fresh rosemary

1 tablespoon parmesan cheese

Directions

To grill, skin chicken breasts and rub in pepper to taste. Blend basil, olive oil, butter, garlic and parmesan cheese at low speed

using an electric blender, chopper or processor till smooth. Baste chicken lightly with mixture. Grill over medium coals

basting during cooking time with basil sauce. During this time add the rosemary branches to coals for added smoke flavor.

Do this 2 or 3 times. Grill 10 minutes each side depending on barbecue temperature. Garnish with fresh basil and serve this

grilled chicken recipe with rice or Italian pasta.

Nutritional Facts

Calories 403

Calories from Fat 273 (67%)

Amount Per Serving %DV

Total Fat 30.3g 46%