Betty Crocker Whole Grains by unknow

Author:unknow
Language: eng
Format: epub
Publisher: John Wiley & Sons, Ltd.
Published: 2012-08-29T16:00:00+00:00

Grilled Mushroom-Swiss Veggie Burgers

Prep Time: 20 Minutes • Start to Finish: 20 Minutes • 4 servings • whole grain serving: 2

4 frozen soy-protein vegetable burgers

1 jar (4.5 oz) sliced mushrooms, drained

4 slices (about 1 oz each) Swiss cheese

1⁄4 cup reduced-fat mayonnaise or salad dressing

4 100% whole wheat burger buns

4 tomato slices

4 lettuce leaves

Ketchup and mustard, if desired

1 Heat gas or charcoal grill. Place burgers on grill. Cover; cook over medium heat 6 to 9 minutes, turning once, until thoroughly heated.

2 Divide mushrooms evenly among burgers; top with cheese. Cover; grill 1 to 2 minutes longer or until cheese is melted.

3 Spread 1 tablespoon mayonnaise on each bun. Serve burgers on buns with tomatoes, lettuce, ketchup and mustard.

Betty Tip

If you haven’t tried veggie burgers lately, you’re in for a treat. Veggie burgers come in many flavors, from Cajun-spiced to classic grilled. Choose your favorite low-fat version. Team these burgers with classic picnic fare: carrot and celery sticks, fresh-cut melon and lemonade.

1 Serving: Calories 340 (Calories from Fat 110); Total Fat 12g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 15mg; Sodium 890mg; Total Carbohydrate 31g (Dietary Fiber 6g; Sugars 8g); Protein 27g % Daily Value: Vitamin A 25%; Vitamin C 4%; Calcium 40%; Iron 20% Exchanges: 11⁄2 Starch, 1⁄2 Other Carbohydrate, 3 Lean Meat, 1⁄2 Fat Carbohydrate Choices: 2

Classic Chicken Panini

Prep Time: 20 Minutes • Start to Finish: 20 Minutes • 4 sandwiches • whole grain serving: 2

4 boneless skinless chicken breasts (4 oz each)

1⁄2 teaspoon salt-free seasoning blend

1⁄4 cup reduced-fat mayonnaise or salad dressing

2 teaspoons white or flavored vinegar

1⁄2 teaspoon garlic powder

4 100% whole wheat English muffins, split

4 slices (3⁄4 oz each) mozzarella cheese

4 thin slices red onion

1 plum (Roma) tomato, cut into 8 slices

1 Heat closed medium-size contact grill for 5 minutes. Sprinkle chicken with seasoning blend. Place chicken on grill. Close grill; cook 4 to 5 minutes or until juice of chicken is clear when center of thickest part is cut (165°F).

2 Meanwhile, in small bowl, mix mayonnaise, vinegar and garlic powder. Spread on English muffin halves. Place chicken on bottoms of English muffins. Top with cheese, onion, tomato and tops of muffins.

3 Place sandwiches on grill. Close grill, pressing to flatten sandwiches; cook 2 to 3 minutes or until sandwiches are toasted.

Betty Tip

Try this tasty sandwich with other types of cheese, such as reduced-fat Swiss, provolone or Cheddar.

1 Sandwich: Calories 400 (Calories from Fat 130); Total Fat 14g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 700mg; Total Carbohydrate 31g (Dietary Fiber 5g; Sugars 5g); Protein 37g % Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 35%; Iron 15% Exchanges: 11⁄2 Starch, 1⁄2 Other Carbohydrate, 41⁄2 Very Lean Meat, 2 Fat Carbohydrate Choices: 2

Beef, Lettuce and Tomato Wraps

Prep Time: 30 Minutes • Start to Finish: 30 Minutes • 4 servings • whole grain serving: 1⁄2

1 tablespoon plus 11⁄2 teaspoons chili powder

2 teaspoons dried oregano leaves

1 teaspoon ground cumin

1 teaspoon salt

1 lb beef top sirloin steak, about 3⁄4 inch thick

4 whole wheat tortillas (6 to 8 inch)

3⁄4 cup reduced-fat sour cream

1 tablespoon prepared

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