Lemon Couscous Chicken
- 1¼ c water
- 1 Tbsp extra virgin olive oil
- 2 c broccoli florets
- 1 pkg Near East Roasted Garlic & Olive Oil Couscous mix
- 1½ c chopped cooked chicken
- Juice of 1 lemon (about 3 Tbsp)
- ¼ tsp lemon peel
1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.
Makes 4 servings
Per Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodium
***Meat Loaf
- 1 can (6 oz) no-salt-added tomato paste
- ½ c dry red wine
- ½ c water
- 1 clove garlic, minced
- ½ tsp dried basil leaves
- ¼ tsp dried oregano
- ¼ tsp salt
- 1 lb ground turkey breast
- 1 c oatmeal
- ¼ c liquid egg substitute
- ½ c shredded zucchini
1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Discard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.
Makes 8 servings
Per Serving: 188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg sodium
