Baked Lemon Chicken
Ingredients:
3½ pounds chicken, skinned and cut into 10 pieces
¼ teaspoon salt
¼ teaspoon pepper
1½ garlic cloves, thinly sliced, or 1 teaspoon garlic powder
4 fresh thyme sprigs or 1 teaspoon dried thyme
3 cups thinly sliced onion
1½ cups chicken stock or water
¼ cup lemon juice
1 lemon cut into 10 slices, seeds removed
Preparation:
1. Combine salt, pepper, garlic, and thyme.
2. Lay chicken pieces in an 11x13 baking pan, and sprinkle seasonings
over chicken.
3. Combine onions, stock, and lemon juice in a saucepan. Heat to
a boil.
4. Pour hot lemon mixture around chicken. Top each chicken piece with
a lemon slice.
5. Bake for 30 minutes at 400°F until chicken is golden brown and
juices run clear.
Yields 5 (2 piece) servings
Nutritional Information Per Serving: 450 calories, 71g protein,
16g carbohydrate (3g fiber), 11g fat, 225mg cholesterol, 470mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK27 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Barley Pilaf
Ingredients:
1 tablespoon vegetable oil
1 cup chopped onion
½ cup chopped celery
½ cup chopped green or red bell pepper (optional)
1 cup sliced fresh mushrooms or one 4-ounce can mushrooms, drained
1 cup uncooked pearl barley
2½ cups water
1 cube or teaspoon vegetable, beef, or chicken bouillon (may use lowsodium bouillon)
Preparation:
1. Place a medium pan over medium heat. Add vegetable oil, onion, and
celery; cook. Stir often until onion is soft.
2. Add bell pepper (if using), mushrooms, and pearl barley. Stir well.
3. Add water and bouillon. Stir to dissolve bouillon.
4. Bring to a boil, lower heat, and cover pan. Cook for 50 to 60 minutes
or until barley is tender and liquid is absorbed.
Yields 8 (½ cup) servings
Nutritional Information Per Serving: 120 calories, 3g protein,
23g carbohydrate (5g fiber), 2g fat, 0mg cholesterol, 15mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK28 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Italian Bean Soup
Ingredients:
1 can (15 ounce) great northern beans
1 can (15 ounce) red kidney beans
2 cans (15 ounce) pinto beans
1 can (46 ounce) tomato juice or V-8 juice
1 can (15 ounce) Italian style or stewed tomatoes
1 can (15 ounce) vegetable broth, low-sodium
1 can (15 ounce) drained green beans
1½ tablespoons Italian seasoning
1 medium onion, chopped
¼ teaspoon black pepper
2 fresh garlic cloves
Preparation:
1. In a large pot, combine all ingredients.
2. Cover and simmer for 30 minutes.
3. Serve with Italian or French bread or whole wheat rolls.
Yields 18 servings
Nutritional Information Per Serving: 110 calories, 7g protein,
20g carbohydrate (6g fiber), 0.5g fat, 0mg cholesterol, 440mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK29 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Un-Fried Chicken
Ingredients:
4 pounds chicken pieces, skin removed
8 ounces yogurt, nonfat plain
1½ cups bread crumbs or crushed cereal
Nonstick cooking spray
Preparation:
1. Preheat oven to 325°F.
2. Coat chicken with yogurt. Roll in bread crumbs or crushed cereal.
3. Spray baking sheets with nonstick cooking spray and place chicken
pieces on them.
4. Bake 1 hour, turning chicken pieces after first 30 minutes or when
chicken browns.
5. Serve. Refrigerate leftovers.
Yields 8 (1½ piece) servings
Nutritional Information Per Serving: 340 calories, 56g protein,
17g carbohydrate (1g fiber), 4g fat, 130mg cholesterol, 310mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK30 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Louisiana Green Beans
Ingredients:
¼ cup chopped onion
¼ cup chopped green pepper
½ cup chopped celery
2 cans (16 ounce) drained green beans
1 can (15 ounce) tomatoes
Preparation:
1. Peel and chop the onion.
2. Chop the green pepper and celery.
3. Drain the liquid from the green beans, and rinse with water.
4. Put the green beans in a saucepan. Add enough water to cover them.
5. Cook the green beans on low heat until tender, and then drain off
the water.
6. Combine all the ingredients in a skillet.
7. Cook over medium heat for 15 minutes, until the celery is tender and
the food is hot.
Yields 4 servings
Nutritional Information Per Serving: 50 calories, 3g protein, 12g carbohydrate (3g fiber), 0g fat, 0mg cholesterol, 650mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK31 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Slow Cooker Beef Stew
Ingredients:
1½ – 2 pounds stew meat, cut into 1-inch cubes
¼ cup all-purpose flour
Salt and pepper to taste
2 cups water
2 teaspoons or 2 cubes beef bouillon
1 garlic clove, finely chopped
3 carrots, sliced
3 potatoes, diced
1 – 2 onions, chopped
1 celery stalk, sliced
Add herbs as desired: bay leaf, basil, oregano, etc.
Preparation:
1. Place meat in slow cooker.
2. Mix flour, salt, and pepper in a medium bowl. Pour over meat;
toss to coat.
3. Add remaining ingredients and stir to mix.
4. Cover and cook on low heat for 8 to 10 hours or high heat for
4 to 6 hours.
5. Stir stew thoroughly before serving. If using bay leaf, discard
before serving.
Yields 6 servings
Nutritional Information Per Serving: 280 calories, 22g protein,
13g carbohydrate (3g fiber), 15g fat, 70mg cholesterol, 290mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK32 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Corn and
Green Chili Salad
Ingredients:
2 cups frozen corn, thawed
1 can (10 ounce) diced tomatoes with green chilies
½ tablespoon vegetable oil
1 tablespoon lime juice
1
/3 cup sliced green onions
2 tablespoons fresh chopped cilantro
Preparation:
1. Combine all ingredients in a medium bowl.
2. Mix well.
Yields 4 (¾ cup) servings
Nutritional Information Per Serving: 120 calories, 3g protein, 25g carbohydrate (4g fiber), 2.5g fat, 0mg cholesterol, 280mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK33 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Broccoli Potato Soup
Ingredients:
4 cups chopped broccoli
1 small onion, chopped
4 cups low-sodium chicken or vegetable broth
1 cup nonfat evaporated milk
1 cup instant mashed potatoes, prepared in water
Salt and pepper to taste
¼ cup shredded cheese, cheddar or American
Preparation:
1. Combine broccoli, onion, and broth in large saucepan. Bring to
a boil.
2. Reduce heat. Cover and simmer about 10 minutes or until
vegetables are tender.
3. Add nonfat evaporated milk to soup and slowly stir in
mashed potatoes.
4. Cook, stirring constantly, until bubbly and thickened.
5. Season with salt and pepper. Stir in a little more milk or water if
soup starts to become too thick.
6. Ladle into serving bowls.
7. Sprinkle about 1 tablespoon of shredded cheese over each serving.
Yields 4 servings
Nutritional Information Per Serving: 200 calories, 15g protein,
25g carbohydrate (2g fiber), 6g fat, 10mg cholesterol, 350mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK34 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Herbed Vegetables
Ingredients:
1 can (16 ounce) vegetables (any combination green or yellow beans,
carrots, corn, mixed, etc.)
¼ cup chopped onion
½ teaspoon dried Italian herbs, basil, or rosemary (crushed)
1 tablespoon margarine or butter
Preparation:
1. Drain vegetables, saving 2 tablespoons liquid.
2. Cook onion, herbs, and garlic in the margarine or butter in a small
saucepan until onion is tender.
3. Stir in the vegetables and liquid.
4. Cook and stir until heated through.
Yields 6 servings
Nutritional Information Per Serving: 60 calories, 2g protein, 8g carbohydrate (2g fiber), 2g fat, 0mg cholesterol, 130mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK35 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Honey Mustard
Pork Chops
Ingredients:
4 top loin pork chops
1
/3 cup orange juice
1 tablespoon soy sauce
2 tablespoons honey mustard
Preparation:
1. Put the pork chops in a large nonstick skillet.
2. Cook over medium-high heat to brown one side of the pork chops.
3. Use a silicone spatula to turn the pork chops.
4. Add the rest of the ingredients and stir.
5. Cover the pan and lower the heat.
6. Simmer for 6 to 8 minutes until pork chops are done.
Note: Pork chops are done when they reach an internal temperature of
160°F and the inside of each is a light shade of pink.
Yields 4 (1 pork chop) servings
Nutritional Information Per Serving: 230 calories, 24g protein,
6g carbohydrate, 11g fat, 65mg cholesterol, 360mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK36 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Confetti
Grain Salad
Ingredients:
1½ cups brown rice, uncooked
3 cups water
Juice of 2 lemons
3 green onions (also called scallions)
¼ cup minced parsley
½ teaspoon salt
Black pepper to taste
¼ cup olive oil or other vegetable oil
1½ cups of your favorite vegetables cut into small pieces
Preparation:
1. Wash rice and put into a 2-quart pot with the water.
2. Bring to boil, then lower heat to simmer. Cook uncovered until all
the water is absorbed (approximately 45 minutes).
3. Pour into medium-sized bowl and allow rice to cool.
4. Pour lemon juice over rice and stir.
5. When rice is cooled to lukewarm, add vegetables, salt, pepper,
and oil.
6. Stir and chill at least 1 hour. This dish can also be served warm.
Yields 6 servings
Nutritional Information Per Serving: 300 calories, 6g protein,
47g carbohydrate (4g fiber), 11g fat, 0mg cholesterol, 230mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK37 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Spunky
Vegetable Pizza
Ingredients:
¾ cup pizza sauce
1 large Italian pizza shell
1 cup chopped broccoli
1 cup shredded carrots
½ cup sliced red or green bell pepper
5 ounces shredded low-fat mozzarella cheese
Preparation:
1. Preheat oven to 450°F.
2. Spoon pizza sauce on the pizza shell.
3. Put pizza shell on a cookie sheet.
4. Arrange vegetables over sauce and sprinkle cheese over vegetables.
5. Bake for 10 minutes.
6. When baking is complete, cool pizza for 3 minutes before slicing.
Cut into 8 wedges.
Yields 8 servings
Nutritional Information Per Serving: 90 calories, 6g protein, 9g carbohydrate (1g fiber), 4.5g fat, 10mg cholesterol, 210mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK38 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS
Lemon Spinach
Ingredients:
1 bunch (1 pound) of fresh spinach
¼ teaspoon black pepper
1 tablespoon lemon juice
Preparation:
1. Wash the spinach and cut off the stems.
2. Put the spinach, black pepper, and lemon juice in a pan.
3. Cook over medium heat. Let the spinach boil for about 3 minutes,
until just tender.
Yields 4 (¼ cup) servings
Nutritional Information Per Serving: 25 calories, 3g protein, 5g carbohydrate (3g fiber), 0g fat, 0mg cholesterol, 90mg sodium
Source: U.S. Department of Agriculture
©2009 UPMC Health Plan, Inc. All Rights Reserved.
WK39 RCP CD C20090122-07 (CK)P 02/16/09 1.2M SS