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Grilled Chicken Breasts, Quick Ravioli, Green Peas and Pods, Caramelized Pineapple Chunks
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 10 min 906 22.7g 23% 152mg 64.3g 110.1g 9.2g 56.4g 1187mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 0.1, Fruit: 0.8, Bread: 2.9, Lean meat: 0.8, Fat: 2.5, Sugar: 2.4, Very lean meat protein: 5.1
Grilled Chicken Breast
Prep: 10 min, Cook: 10 min.
  • 1/4 cup lemon juice
  • 1 Tbs. virgin olive oil
  • 1 tsp. parsley, or 1/4 cup fresh, chopped
  • 1 clove garlic, crushed
  • 2 tsp. black peppercorns, crushed
  • 1-1/2 lbs. boneless skinless chicken breast halves

Prepare grill or broiler. Combine first 4 ingredients in a bowl. Mix thoroughly and set aside. Press peppercorns into both sides of chicken breasts. Season with salt to taste. Arrange chicken on a broiler rack and grill or broil 4 minutes per side or until chicken is cooked throughout. Remove from heat. Serve chicken breasts with sauce.

Per serving: calories 225, fat 5.5g, 23% calories from fat, cholesterol 99mg, protein 39.5g, carbohydrates 2.3g, fiber 0.4g, sugar 0.7g, sodium 112mg, diet points 5.4.

The recommended wines are: Zinfandel, Chablis, or Merlot.

Quick Ravioli
Prep: 5 min, Cook: 10 min.
  • 9 ounces fresh spinach ravioli
  • 2 cups pasta sauce, hot
  • 1/4 cup parsley, chopped
  • 1/4 tsp. freshly ground black pepper
  • 1/4 cup grated Parmesan cheese

Cook ravioli in a large pan of boiling water 6-7 minutes, or until just cooked through. Drain well and toss with remaining ingredients.

Per serving: calories 298, fat 8.7g, 27% calories from fat, cholesterol 27mg, protein 13.2g, carbohydrates 39.9g, fiber 2.9g, sugar 1.8g, sodium 783mg, diet points 6.6.

The recommended wines are: Beaujolais, Fumé Blanc, or Chenin Blanc.

Green Peas and Pods
Prep: 5 min, Cook: 5 min.
  • 1 tsp. unsalted butter
  • 3/4 lb. green peas, shelled, or thawed if frozen
  • 1/4 lb. snowpeas, trimmed
  • 1 tsp. tarragon, or 1-1/2 Tbs. fresh, chopped

Melt butter in a heavy nonstick skillet over medium heat. Sauté peas and snowpeas 3-4 minutes or until tender. Stir in tarragon and salt and pepper to taste and toss.

Per serving: calories 85, fat 1.3g, 14% calories from fat, cholesterol 3mg, protein 5.0g, carbohydrates 13.5g, fiber 4.7g, sugar 6.2g, sodium 179mg, diet points 1.4.

Caramelized Pineapple Chunks
Prep: 5 min, Cook: 5 min.
  • 3/4 lb. pineapple chunks
  • 1 Tbs. plus 1 tsp. unsalted butter, melted
  • 1/4 cup brown sugar
  • 2 cups lowfat banana yogurt
  • 8 butter cookies

Turn on broiler. Arrange pineapple in the bottom of a shallow baking dish. Drizzle with butter. Sprinkle with brown sugar. Broil 3 minutes or until sugar forms a glaze. Serve with yogurt and cookies.

Per serving: calories 299, fat 7.4g, 22% calories from fat, cholesterol 24mg, protein 6.3g, carbohydrates 54.2g, fiber 1.2g, sugar 49.4g, sodium 113mg, diet points 6.9.