Cinnamon Lime Chicken
Makes 4 servings. Source: University of Illinois Extension.
4 boneless, skinless chicken breasts
1 teaspoon salt
1/2 teaspoon cinnamon
1 tablespoon olive oil
1/2 medium white onion, chopped
2 cloves garlic, minced
Juice from 3 limes
HEAT oven to 400°.
COMBINE salt and cinnamon. Rub mixture into chicken breasts. Place chicken on baking sheet and cook in the oven until juices run clear, approximately 15 to 20 minutes.
REMOVE chicken from oven and let cool. While chicken is cooling, mince onion and garlic. Sauté in frying pan. Tear cooked chicken into thin strips. Place chicken in pan with onion and garlic. Add lime juice.
SIMMER for about 15 minutes or until hot. Serve by itself or with corn tortillas.
Nutrition information: 198 calories, 7 grams total fat, 74 milligrams cholesterol, 648 milligrams sodium, 8 grams carbohydrate, 2 grams dietary fiber, 28 grams protein. Exchange: 4 lean meat, 0.5 carbohydrate.
Chicken Finger Manicotti
Makes 7 servings (2 shells each). Source: University of Illinois Extension.
1 package manicotti shells (14 shells)
1 30-ounce jar spaghetti sauce
1 teaspoon garlic powder
24 ounces (1 1/2 pounds) chicken tenders
1 1/2 cups light shredded mozzarella cheese
COOK manicotti shells according to package directions. Heat oven to 350°.
SPREAD a small amount of spaghetti sauce over the bottom of a 13- by 9-inch baking pan. Sprinkle garlic powder on chicken. Put chicken tender into manicotti shell. Place stuffed shells in baking pan.
POUR remaining sauce over shells. Sprinkle with cheese. Cover baking pan with foil. Bake for 1 hour.
Nutrition information: 471 calories, 10 grams total fat, 35 milligrams cholesterol, 1,488 milligrams sodium, 66 grams carbohydrate, 4 grams dietary fiber, 27 grams protein. Exchange: 4 starch, 4 lean meat.
Pantry items: olive oil, garlic, garlic salt, basil, oregano, Parmesan cheese, flour, rosemary, pepper, cinnamon
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.