St.Vincent Heart Center of Indiana

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• 1 tsp. Teriyaki sauce, low sodium
• 1 Tbsp. Vegetable oil
• 1 tsp. Honey
• 1/8 tsp. Pepper, ground
• 4 4-oz. Chicken breasts, boneless, skinless
• 2 8-oz. Pineapple chunks, cans
• 1 Tbsp. All purpose flour
• 1 tsp. Cornstarch

Flatten chicken to 1/4-inch thickness. Place flour in a sealable plastic bag, add chicken and shake to coat. In a skillet over medium heat, brown chicken in oil for 3-5 minutes on each side. Drain pineapple, reserving 1/4 cup of juice. In a small bowl, combine cornstarch and remaining juice, mix until smooth. Add to skillet, stir in honey, teriyaki sauce and pepper. Boil for 30 seconds, add pineapple, heat throughout. Can be served over brown rice.

Yield: 4 servings
Nutrition information per 4 oz. serving (Rice not included)
190 calories, 3 gm fat, 69 mg cholesterol,
220 mg sodium, 16 gm carbohydrate

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• 1/4 tsp. Cilantro
• 1/4 tsp. Ground cumin
• 1 Tbsp. Raisins
• 3/8 tsp. Jalapeno, diced
• 4 Tilapia filets (5 oz. each)
• 3/8 tsp. Mint leaves
• 1/4 tsp. Ground coriander
• 1 Tbsp. Orange juice
• 1 tsp. Paprika

Spray cooking sheet pan with vegetable oil spray and place tilapia on the cooking sheet. Sprinkle paprika over tilapia evenly and bake at 300 degrees for 10-12 minutes, until a minimum 145 degrees internal temperature. While tilapia is cooking, combine remaining ingredients in a mixing bowl and let marinate for 20 minutes. Serve tilapia with 1-1/2 oz. of chutney sauce.

Yield: 4 servings
Nutrition information per serving:
300 calories, 7 gm fat, 1 gm saturated fat, 45 mg cholesterol,
135 mg sodium, 40 gm carbohydrate

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• 2 Tbsp. Hot pepper sauce
• 1 tsp. Olive oil
• 4 4-oz. Chicken breasts, boneless, skinless
• 1 cup Cornflake crumbs
• 1 Tbsp. Lemon juice

In a large shallow bowl, stir together the hot pepper sauce, lemon juice and olive oil. Add chicken and turn to coat. Cover and refrigerate for 30 minutes to 2 hours. Pre-heat oven to 375 degrees. Place cornflake crumbs on a plate. Dredge chicken to cover both sides and place in baking pan. Bake for 30 minutes until chicken is no longer pink and coating is crisp.

Yield: 4 servings
Nutrition information per 3 oz. serving
220 calories, 4 gm fat, 69 mg cholesterol, 250 mg sodium, 16 gm carbohydrate

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• 2-1/4 oz celery, diced
• 1/4 tsp white pepper
• 1 oz yellow onions, diced
• 1 Tbsp parsley leaves, fresh
• 2 each 6” pita, wheat
• 3 each tomatoes fresh
• 9 oz cooked chicken, white meat
• 1/4 cup mayonnaise, low cal
• 1/2 oz red peppers, diced
• 8 leaves leaf lettuce
• 6 oz cucumbers, sliced
• 16 each carrot sticks

Mix celery, chicken, pepper, mayonnaise, onion, red peppers and parsley. Line each chilled plate with two leaves of leaf lettuce. Place 3 ounces of chicken salad mix in center of plate. Cut each 6” pita into 6 wedges. Cut each tomato into 8 wedges. At 12 o’clock position, place three pita wedges. Place one cucumber slice at the 3, 6 and 9 o’clock positions. Place one tomato wedge on top of each cucumber slice. Place two carrot sticks at the 5 and 7 o’clock positions. This completes one serving plate.

Yield: 4 servings
Nutrition information per serving:
210 calories, 3 gm fat, 1 gm saturated fat, 2 mg cholesterol, 135 mg sodium, 7 gm
protein, 40 gm carbohydrate, 4 gm fiber

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• 1/2 cup skim milk
• 1 tsp. poultry seasoning
• 1 cp cornflakes, crumbled
• 41/2 tsp. onion powder
• 41/2 tsp. garlic powder
• 2 tsp. black pepper
• 2 tsp. dried hot pepper, crushed
• 1 tsp. ground ginger
• 6 4-oz. chicken breasts, skinless and boneless

Add 1/2 tsp. poultry seasoning to milk. Combine all other spices with cornflakes crumbs in a plastic bag. Wash chicken and pat dry. Dip chicken into milk, shake to remove excess, and then quickly shake in a bag with seasoned crumbs. Refrigerate one hour. Remove from refrigerator and sprinkle lightly with paprika. Space chicken on baking sheet prepared with nonfat cooking spray; cover with aluminum foil. Bake for 40 minutes, remove foil and continue to bake for 30 – 40 minutes. Do not turn chicken during baking, the crumbs will form a crispy “skin”.

Yield: 6 servings
Nutrition information per serving:
225 calories, 2 gm fat, 1 gm saturated fat, 95 mg cholesterol,
125 mg sodium, 30 gm protein, 10 gm carbohydrate, 1 gm fiber

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• 4 oz. Orange juice
• 1 Tbsp. Ginger, ground
• 12 oz. Baby carrots, fresh
• 2 Tbsp. Honey

Rinse carrots under cold water for a minimum of 45 seconds. In a small bowl, mix orange juice, honey and ginger until smooth. Add carrots refrigerate for 30 minutes. In a small kettle, cook mixture 10-12 minutes, until carrots are soft.

Yield: 4 servings
Nutrition information per 3 oz. serving:
90 calories, 1 gm fat, 0 mg cholesterol, 65 mg sodium, 19 gm carbohydrate

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• 28 oz. Low fat plain yogurt
• 12 oz. Crushed pineapple
• 2 Bananas
• 1/4 cup Almonds, sliced
• 14 oz. Sweetened applesauce
• 12 oz. Blueberries, fresh
• 12 oz. Coconut, shredded

In a large bowl, whisk yogurt and applesauce until well blended. Fold in all remaining ingredients and refrigerate until served.

Yield: 10 servings
Nutrition information per 8 oz. serving:
320 calories, 15 gm fat, 5 mg cholesterol, 15 mg sodium, 45 gm carbohydrate

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• 3/4 cup Strawberries, mashed
• 1 Tbsp. Egg yolks
• 1 Tbsp. Chablis wine
• 1 Tbsp. Water, cold
• 1/4 cup Heavy whipping cream
• Dash Imitation vanilla extract
• 1/4 cup Strawberries, diced
• 1 Tbsp. Granulated sugar
• 1 tsp. Unflavored gelatin powder
• 1 Tbsp. Boiling water
• 1-1/4 Tbsp. Granulated sugar

Fold diced strawberries into mashed strawberries. Combine egg yolks with 1 tablespoon of sugar. Heat over double broiler to 145 degrees. Gradually stir in wine, cool quickly. Fold in mashed strawberries. Soften gelatin in cold water. Add boiling water. Stir until gelatin is dissolved. Add to strawberry mixture, cool quickly. Whip heavy cream, add 1-1/4 tablespoon of sugar, vanilla and gently fold into strawberry mixture.

Yield: 4 servings
Nutrition information per serving:
160 calories, 11 gm fat, 6 gm saturated fat, 13 mg cholesterol,
15 mg sodium, 13 gm carbohydrate

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• 1-1/2 Qt. Low sodium chicken broth
• 2-3/4 oz. Tomatoes, diced, canned, no salt added
• 1 oz. Celery, diced
• 1 oz. Carrots, diced
• 1-3/4 oz. Green Beans, cut
• 3-1/4 oz. Turkey meat, diced
• 1/8 tsp. Kosher salt
• 2 Tbsp. Cornstarch
• 1 oz. Yellow onions, diced
• 2 tsp. Margarine
• 1-3/4 oz. Corn, frozen
• 2 tsp. Parsley, fresh
• Dash White pepper, fround

Prepare low sodium chicken broth. In a large kettle, sweat celery, onion, and carrot in margarine for 10-12 minutes, until soft. Add 1-1/4 qt. of low sodium chicken broth, tomatoes, green beans, corn, turkey, parsley, salt and pepper. Simmer for 10 minutes until green beans are tender. Combine remaining low sodium chicken broth with cornstarch, mix until smooth. Bring soup to a boil. Stir in cornstarch slurry.

Yield: 8 servings
Nutrition information per 6 oz. serving
70 calories, 2 gm fat, 10 mg cholesterol, 210 mg sodium, 7 gm carbohydrate

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• 4 medium baking potatoes
• 3/4 cup 1% cottage cheese
• 1/4 cup 1% milk
• 2 Tbsp. tub margarine
• 1 tsp. dill weed
• 3/4 tsp. Mrs. Dash
• 6 drops hot pepper sauce
• 2 tsp. grated Parmesan cheese

Preheat oven to 425 degrees. Clean potatoes and prick with a fork. Bake for 60 minutes or until fork is easily inserted. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2-inch of pulp inside the shell. Mash pulp in a large bowl. Stir in remaining ingredients, except cheese and spoon potato shells. Sprinkle top with Parmesan cheese. Place on baking sheet and return to oven for 15 minutes until the tops are golden brown.

Yield: 8 servings
Nutrition information per serving:
210 calories, 3 gm fat, 1 gm saturated fat, 2 mg cholesterol, 135 mg sodium,
7 gm protein, 40 gm carbohydrate, 4 gm fiber