Betty Crocker the 300 Calorie Cookbook by Unknown

Author:Unknown
Language: eng
Format: epub
Publisher: John Wiley & Sons, Ltd.
Published: 2011-12-12T16:00:00+00:00

sausalito chicken and seafood salad

270 calories

Prep Time: 15 Minutes Start to Finish: 15 Minutes Makes: 4 servings

6 cups bite-size pieces mixed salad greens

1 cup diced cooked chicken

1 large avocado, peeled, pitted and sliced

1 package (8 oz) refrigerated chunk-style imitation crabmeat

1 can (4 oz) whole green chiles, drained, sliced lengthwise

1 container (6 oz) frozen guacamole, thawed

1⁄2 cup fat-free sour cream

1 large tomato, chopped (1 cup)

Lime or lemon wedges

1. Divide salad greens among 4 serving plates. Top with chicken, avocado, imitation crabmeat and chiles.

2. In small bowl, mix guacamole and sour cream; spoon over salads. Top with tomato. Garnish with lime wedges.

1 Serving: Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 50mg; Sodium 880mg; Total Carbohydrate 21g (Dietary Fiber 7g; Sugars 7g); Protein 23g % Daily Value: Vitamin A 100%; Vitamin C 80%; Calcium 10%; Iron 15% Exchanges: 1 Other Carbohydrate, 1 Vegetable, 3 Lean Meat, 1⁄2 Fat Carbohydrate Choices: 11⁄2

gingered chicken and fruit salad

290 calories

Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 4 servings

Ginger Dressing

1⁄2 teaspoon grated lime peel

2 tablespoons fresh lime juice

2 tablespoons canola oil

1 tablespoon water

2 teaspoons honey

1⁄2 teaspoon ground ginger

Salad

6 cups fresh baby spinach leaves

2 cups cubed cooked chicken breast

1 ripe medium mango, seed removed, peeled and cubed

1 cup seedless red grapes, halved

2 medium green onions, sliced (2 tablespoons)

2 tablespoons coarsely chopped pecans, toasted*

1. In container with tight-fitting lid, shake dressing ingredients until well mixed.

2. Divide spinach among 4 serving plates. Top each with chicken, mango, grapes, onions and pecans. Drizzle with dressing.

*Note: To toast pecans, heat oven to 350°F. Spread pecans in ungreased shallow pan. Bake uncovered 6 to 10 minutes, stirring occasionally until light brown. Or sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until pecans begin to brown, then stirring constantly until light brown.

1 Serving: Calories 290 (Calories from Fat 110); Total Fat 13g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 55mg; Sodium 90mg; Total Carbohydrate 22g (Dietary Fiber 3g; Sugars 16g); Protein 23g % Daily Value: Vitamin A 90%; Vitamin C 60%; Calcium 8%; Iron 15% Exchanges: 1⁄2 Fruit, 1 Other Carbohydrate, 3 Lean Meat, 1 Fat Carbohydrate Choices: 11⁄2

health smart

Mangoes are an excellent source of both vitamins A and C. Vitamin A is important for bone growth and vision, while vitamin C promotes healthy immune function and collagen formation.

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