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Cajun Grilled Chicken Breasts, Algerian Salad, Asparagus with Italian Dressing
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 10 min 322 10.6g 30% 106mg 45.5g 9.3g 3.8g 4.7g 707mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 0.1, Lean meat: 0.0, Fat: 1.5, Sugar: 0.0, Very lean meat protein: 5.5

Cajun Grilled Chicken Breasts
Prep: 5 min, Cook: 10 min.
  • 4 boneless chicken breast halves
  • 2 tsp. olive oil
  • 2 tsp. Cajun blended spice mix
  • 1 Tbs. parsley, chopped

Prepare grill or broiler. Place chicken between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten slightly. Brush both sides of chicken with oil and sprinkle with spice. Grill or broil 4-6 minutes per side 5 inches from heat source until cooked through. Serve sprinkled with parsley.

Per serving: calories 224, fat 4.6g, 19% calories from fat, cholesterol 106mg, protein 42.2g, carbohydrates 0.6g, fiber 0.1g, sugar 0.0g, sodium 356mg, diet points 5.3.

The recommended wines are: Pinot Blanc, Burgundy, or White Zinfandel.


Algerian Salad
Prep: 15 min.
  • 3/4 cucumber, diced
  • 3/4 green bell pepper, cored, seeded and diced
  • 1 ounce green olives, pitted and chopped
  • 2 tsp. coriander, chopped
  • 1 Tbs. plus 1 tsp. mint, chopped
  • 1-1/4 tsp. wine vinegar
  • 1 Tbs. plus 1 tsp. olive oil

Combine all ingredients in a bowl. Season with salt and pepper to taste. Mix thoroughly.

Per serving: calories 64, fat 5.7g, 74% calories from fat, cholesterol 0mg, protein 0.8g, carbohydrates 3.6g, fiber 1.3g, sugar 1.7g, sodium 174mg, diet points 2.0.


Asparagus with Italian Dressing
Prep: 5 min, Cook: 5 min.
  • 1 lb. asparagus, tough ends discarded
  • 1/4 cup fat-free Italian dressing

Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until asparagus is tender. Rinse under cold water. Drain thoroughly and toss with dressing.

Per serving: calories 31, fat 0.2g, 6% calories from fat, cholesterol 0mg, protein 2.6g, carbohydrates 6.1g, fiber 2.4g, sugar 3.4g, sodium 147mg, diet points 0.7.