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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

This easy chicken recipe is a very simple and attractive dish. Fresh Parmesan cheese adds a good flavor to this recipe. Add a hot roll to complete this healthy quick meal. This also works well for a diabetic menu.

2 tablespoons unbleached all-purpose flour
1/4 cup fat-free milk
3/4 cup fat-free chicken broth*
2 tablespoons grated Parmesan cheese
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper
1/8 teaspoon ground nutmeg
2 packages (10 ounces each) frozen spinach, thawed, drained and squeezed
1 1/2 pounds skinless, boneless, chicken breasts, cut into strips

Preheat oven to 375 degrees. Shake flour with milk in a covered container to prevent lumps. Mix flour mixture with chicken broth in a saucepan. Bring to a boil, stirring constantly, until thickened. Take off heat and stir in Parmesan cheese, salt, pepper and nutmeg.

Mix spinach with 1/2 of the sauce and spread in a 9-inch by 13-inch baking pan that has been sprayed with non-stick cooking spray. Arrange chicken over spinach. Pour remainder of sauce over chicken. Sprinkle with additional nutmeg.

Bake, uncovered, for 20-25 minutes or until chicken is no longer pink.

*Sodium is figured for reduced-sodium.

 

 


Use our Grocery List to Print and add the ingredients for this recipe!

Makes 6 servings; Each Serving: Carb Servings: 1/2; Exchanges: 1 vegetable, 3 lean meat: calories 164, total fat 2g, saturated fat 1g, cholesterol 67mg, sodium 205mg, total carbohydrate 6g, dietary fiber 2g, sugars 1g, protein 29g

Available June 2008 - Source: Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 or visit http://www.QuickandHealthy.net; Also available at local bookstores. For bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046.

Recipe updated May 1, 2008


Healthy Tip of the Month

Start Your Exercise Program Today! If you have been putting off exercising because it has been too cold, your excuse is no longer valid. Be sure to check with your doctor before starting an exercise program.

Your goal should be to exercise every day. If you miss one, or even two days, you will still have exercised at least five times in the week. Exercising on a regular basis becomes a routine - like brushing your teeth. Don’t put off exercising until tomorrow. Remember, tomorrow never comes.

This healthy tip is provided by Quick & Healthy cookbook author, © Brenda J. Ponichtera, RD, scaledwn@gorge.net; www.QuickandHealthy.net.

 

 

 

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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.