Meal Total (per plate): 349 cal., 9 g total fat (1 g sat. fat), 72 mg chol., 601 mg sodium, 35 g carb. (6 g fiber, 12 g sugars), 30 g pro. Exchanges: 1 vegetable, 1.5 starch, 3.5 lean meat, 1 fat, 0.5 carb.
Carb. per serving 7 g
Servings 4 (1 chicken breast half and 2 teaspoons sauce each)
Prep 15 minutes Marinate 4 hours Cook 5 minutes
1. For marinade, in a small bowl stir together marmalade, soy sauce, vinegar, oil, ginger, and crushed red pepper. Transfer ⅓ cup of the marinade to a small bowl; cover and chill until ready to serve. Set aside remaining marinade.
2. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound each chicken breast half to ½ inch thick. Remove plastic wrap. Place chicken in a large resealable plastic bag set in a deep bowl; add remaining marinade. Seal bag and turn to coat chicken. Marinate in the refrigerator for 4 to 6 hours, turning occasionally. Drain chicken, discarding marinade.
3. Coat an unheated very large nonstick skillet with cooking spray. Heat over medium-high heat. Add drained chicken breast halves. Cook for 5 to 6 minutes or until chicken is no longer pink (165°F), turning once halfway through cooking. If chicken browns too quickly, reduce heat to medium. Transfer chicken to four serving plates. Cover to keep warm.
4. For sauce, add the reserved ⅓ cup marinade to the same skillet. Heat through, stirring to scrape up any browned bits. Place 1 chicken breast half on each of four serving plates. Spoon sauce over chicken.
Per serving: 194 cal., 6 g total fat (1 g sat. fat), 72 mg chol., 537 mg sodium, 7 g carb. (0 g fiber, 5 g sugars), 25 g pro. Exchanges: 0.5 carb., 3.5 lean meat, 0.5 fat.
Wash 1½ pounds fresh asparagus spears and break off woody bases where spears snap easily; if desired, scrape off scales. Place a steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add asparagus to steamer basket. Cover pan and reduce heat; steam for 3 to 5 minutes or until crisp-tender. Divide asparagus among plates; sprinkle each serving with 1 tablespoon toasted almonds. Makes 4 servings (8 or 9 spears each).
Per serving: 57 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 2 mg sodium, 5 g carb. (3 g fiber, 2 g sugars), 3 g pro. Exchanges: 1 vegetable, 0.5 fat.
Preheat oven to 400°F. Scrub 4 small sweet potatoes (each weighing about 4 ounces). Pat dry. Prick potatoes with a fork. Place on a foil-lined baking sheet. Bake for 40 to 50 minutes or until tender. To serve, roll each potato gently under a towel. Using a knife, cut an X in the top of each potato. Press in and up on the ends of each potato. If desired, sprinkle with black pepper. Makes 4 servings (1 potato each).
Per serving: 98 cal., 0 g total fat, 0 mg chol., 62 mg sodium, 23 g carb. (3 g fiber, 5 g sugars), 2 g pro. Exchanges: 1.5 starch.