sample day...
WEEkEND FavoRItE
Almond-Stuffed Chicken
The nutty, cheesy filling spices up chicken breasts and is a snap to make.
Toast the almonds in a skillet before you cook the chicken, and you’ll have
just one pan to clean. Serve with
2
⁄3 cup each of couscous and steamed
haricots verts. These two sides add 140 calories for a complete meal.
Breakfast Tortilla with fruit
240 calories
1
⁄3 cup light garlic-and-herbs spreadable cook 6 minutes on each side or until done.
cheese (such as Boursin light) Remove from pan; cover and let stand 2
1
⁄4 cup slivered almonds, toasted, minutes. top chicken with remaining 1
coarsely chopped, and divided tablespoon almonds and remaining
3 tablespoons chopped fresh parsley, 1 tablespoon parsley. Yield: 4 servings.
divided
CaloRIEs 288; Fat 12.7g (sat 4.3g, mono 4.5g,
4 (6-ounce) skinless, boneless chicken poly 1.8g); PRotEIN 37.5g; CaRb 3.9g; FIbER 0.9g;
Peppery Monterey Jack Pasta Salad
CHol 111mg; IRoN 1.7mg; soDIUM 496mg;
371 calories
breast halves
CalC 109mg
1
⁄2 teaspoon salt
1
⁄4 teaspoon freshly ground black pepper A Little More…
1
1
⁄2 teaspoons butter For an extra nutty crunch, toast an extra
tablespoon or two of almonds to go on top
1. Combine spreadable cheese, 3 table- of your couscous.
spoons almonds, and 2 tablespoons
chopped fresh parsley in a small bowl. set
aside.
Almond-Stuffed Chicken
Nutrition Note
with couscous and haricots verts
428 calories
2. Cut a horizontal slit through thickest
The Power of Nuts
portion of each breast half to form a pock-
Nuts are great for you. They contain heart-
et. stuff 1
1
⁄2 tablespoons almond mixture healthy mono- and polyunsaturated fats that
into each pocket; secure each pocket with
can help lower cholesterol as well as protein,
vitamin E, folate, and magnesium, plus a
a wooden pick. sprinkle chicken with salt
small amount of fiber and iron. This mix
and pepper.
of nutrients helps keep you fuller longer, but
3. Heat butter in a large nonstick skillet
portion control is key since the calories in
over medium heat. add chicken to pan;
nuts can quickly add up.
Crisp and Spicy Snack Mix
117 calories
1304 calories
Butterscotch Bars
148 calories
8 Dinner
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