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Chicken Meatloaf, Broccoli with Thyme, Lemon Dill Cauliflower
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
20 min 75 min 266 12.2g 41% 78mg 24.3g 19.0g 8.7g 6.2g 332mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 3.0, Fruit: 0.0, Bread: 0.2, Lean meat: 2.3, Fat: 0.8, Sugar: 0.0, Very lean meat protein: 0.0

Chicken Meatloaf
Prep: 10 min, Cook: 1:15.
  • 1 medium onion, chopped
  • 1 celery rib, chopped
  • 3 cloves garlic, crushed
  • 1-1/4 cups canned chicken and rice soup
  • 1/2 cup fresh breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1-1/2 lbs. ground chicken

Preheat oven to 350°F. Combine first 6 ingredients in a medium bowl. Add ground chicken and salt and pepper to taste and mix well. Transfer to an 8x4 inch loaf pan. Bake about 1-1/4 hours or until a meat thermometer inserted in center of loaf reads 160°F. Let stand 5 minutes before slicing.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 132, fat 2.2g, 16% calories from fat, cholesterol 52mg, protein 21.8g, carbohydrates 5.2g, fiber 0.6g, sugar 1.5g, sodium 245mg, diet points 3.2.

The recommended wines are: White Zinfandel, Fumé Blanc, or Beaujolais.

Broccoli with Thyme
Prep: 5 min, Cook: 10 min.
  • 1-1/2 lbs. broccoli florets
  • 1 tsp. unsalted butter, melted
  • 1 tsp. thyme, or 1 Tbs. fresh, chopped

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 8 minutes or until broccoli is bright green and tender. Drain and return broccoli to saucepan. Add remaining ingredients and salt and pepper to taste. Toss.

Per serving: calories 57, fat 1.6g, 20% calories from fat, cholesterol 3mg, protein 5.1g, carbohydrates 8.8g, fiber 5.1g, sugar 3.2g, sodium 45mg, diet points 0.8.

Lemon Dill Cauliflower
Prep: 5 min, Cook: 10 min.
  • 1 lb. cauliflower florets
  • 2 tsp. unsalted butter
  • 1 tsp. dill, or 2 Tbs. fresh, minced
  • 1 tsp. lemon juice

Place cauliflower in a steamer basket over boiling water. Cover saucepan and steam 8 minutes or until almost tender. Remove cauliflower from steamer basket. Melt butter in a heavy nonstick skillet over medium low heat. Stir in cauliflower, dill, lemon juice, and salt and pepper to taste.

Per serving: calories 44, fat 2.4g, 44% calories from fat, cholesterol 5mg, protein 2.2g, carbohydrates 4.9g, fiber 3.1g, sugar 1.6g, sodium 18mg, diet points 1.0.