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Grilled Chicken Breasts, English Muffin with Lemon Mayonnaise, Spinach & Wild Greens Salad with Avocado, Strawberry Freeze
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
40 min 10 min 1022 53.4g 47% 137mg 60.3g 84.7g 18.9g 37.5g 705mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 3.2, Fruit: 1.6, Bread: 1.7, Lean meat: 0.0, Fat: 10.6, Sugar: 1.2, Very lean meat protein: 5.4
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.

English Muffin with Lemon Mayonnaise
Prep: 10 min.
  • 1/2 cup mayonnaise
  • 1 Tbs. lemon zest, minced
  • 1-1/2 tsp. capers, drained and chopped
  • 2 Tbs. pimentos, chopped
  • 4 English muffins, split and toasted

Combine first 4 ingredients in a bowl and mix thoroughly. Spread lemon mayonnaise over toasted English muffins. Cut muffins in half before serving.

Per serving: calories 334, fat 23.0g, 62% calories from fat, cholesterol 16mg, protein 4.8g, carbohydrates 27.5g, fiber 1.8g, sugar 2.0g, sodium 313mg, diet points 8.7.

Spinach & Wild Greens Salad with Avocado
Prep: 10 min.
  • 4 cups organic salad greens mix
  • 4 cups spinach leaves, stemmed
  • 1/2 red onion, sliced
  • 1 avocado, sliced
  • 1 orange, peeled and sectioned
  • 1/4 cup pine nuts
  • 1/2 cup bottled lime dill salad dressing

Combine salad greens and spinach and place on plates. Assemble remaining ingredients on top and drizzle with dressing.

Per serving: calories 384, fat 30.0g, 64% calories from fat, cholesterol 20mg, protein 12.2g, carbohydrates 25.6g, fiber 13.3g, sugar 11.4g, sodium 264mg, diet points 8.0.

The recommended wine is: Fumé Blanc.

Strawberry Freeze
Prep: 10 min.
  • 1-1/4 lbs. frozen unsweetened strawberries
  • 1 cup strawberry lowfat yogurt
  • 3 Tbs. confectioner's sugar
  • 1/2 tsp. vanilla extract

Place frozen strawberries in a food processor. Process until berries are very fine. Add remaining ingredients and process until smooth.

Per serving: calories 136, fat 0.8g, 5% calories from fat, cholesterol 3mg, protein 3.3g, carbohydrates 30.3g, fiber 3.0g, sugar 26.9g, sodium 39mg, diet points 2.7.