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Baked Chicken Kiev, Rice Almondine, Cauliflower with Lemon
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 25 min 318 13.0g 37% 58mg 28.3g 23.4g 4.7g 3.7g 534mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.2, Bread: 0.8, Lean meat: 0.4, Fat: 2.0, Sugar: 0.0, Very lean meat protein: 2.7

Baked Chicken Kiev
From The American Diabetes Association's Easy & Elegant Entrees
ADA Bookstore: 1-800-232-6733
Prep: 15 min, Cook: 25 min.
  • 1/4 cup low calorie margarine
  • 2 Tbs. fresh parsley, minced
  • 1/4 tsp. dried rosemary
  • 1/8 tsp. garlic powder
  • 2 boneless skinless chicken breasts, halved
  • 2 Tbs. plus 2 tsp. skim milk
  • 3-1/2 Tbs. fine breadcrumbs
  • 3/4 lemon, cut into wedges
  • round wooden toothpick

Combine margarine, parsley, rosemary, garlic and pepper to taste in a small mixing bowl. Shape margarine mixture into 4 2 inch long sticks; freeze until firm. Place each chicken breast half between 2 sheets of waxed paper and flatten to 1/4 inch thickness with a meat mallet or rolling pin. Place 1 margarine stick in the center of each chicken breast; fold ends over margarine and roll up, beginning with long side. Secure each end with wooden toothpicks. Dip chicken rolls into the milk and coat thoroughly with breadcrumbs. Bake at 400°F for 25 minutes until browned. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve.

Per serving: calories 184, fat 7.1g, 35% calories from fat, cholesterol 53mg, protein 22.5g, carbohydrates 7.0g, fiber 0.8g, sugar 1.3g, sodium 255mg, diet points 4.6.

Rice Almondine
Prep: 5 min, Cook: 20 min.
  • 1-1/3 cups chicken stock
  • 1-1/4 tsp. parsley flakes
  • 1-1/4 tsp. minced onion
  • 1/4 tsp. oregano leaves
  • 2/3 cup long grain or converted rice, uncooked or 1-1/3 cups instant rice, uncooked
  • 2 tsp. unsalted butter
  • 2 Tbs. plus 2 tsp. slivered almonds, toasted

Combine first 4 ingredients in a heavy non-reactive saucepan over high heat. Bring to a boil and stir in next 2 ingredients. Cover pan and reduce heat to medium low. Cook 20 minutes. Remove from heat and let stand 5 minutes. Fluff rice with a fork. Gently toss in toasted almonds and serve. For Instant Rice: Follow above instructions, adding 2 tsp. butter to the stock mixture. Stir in 1-1/3 cups instant rice. Cover and remove from heat, let stand 5 minutes. Fluff with a fork and gently toss in toasted almonds.

Per serving: calories 104, fat 5.3g, 46% calories from fat, cholesterol 5mg, protein 3.7g, carbohydrates 10.5g, fiber 0.8g, sugar 0.5g, sodium 261mg, diet points 2.9.

Cauliflower with Lemon
Prep: 5 min, Cook: 10 min.
  • 1 lb. cauliflower florets
  • 1/4 cup lemon juice

Place cauliflower in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until cauliflower is tender. Transfer cauliflower to a serving dish. Add lemon juice and season with salt and pepper to taste. Toss gently before serving.

Per serving: calories 30, fat 0.5g, 12% calories from fat, cholesterol 0mg, protein 2.1g, carbohydrates 6.0g, fiber 3.1g, sugar 2.0g, sodium 17mg, diet points 0.5.