Chicken & Rice with St. John's
By: Alan Matthews
Updated: September 21, 2007
Creamy Strawberry-Orange Pops
1 container (8 ounces) strawberry sugar-free, fat-free yogurt
3/4 cup orange juice
2 teaspoon vanilla
2 cups frozen whole strawberries
1 packet sugar substitute or equivalent to 2 teaspoons sugar
6 paper cups (7 ounces each)
6 wooden sticks
1) Combine yogurt, orange juice and vanilla in food processor or blender. Cover and process until smooth.
2) Add strawberries and sugar substitute. Process until smooth.
3) Pour into 6 paper cups, filling each about 3/4 full. Place in freezer 1 hour. Insert wooden stick into center of each. Freeze completely. Peel cup off each pop to serve.
Makes 6 servings
Per serving 97 calories less than 1 gram fat
139 milligrams sodium
17 grams carbohydrate
1 gram fiber
6 grams
Protein exchanges: 1/2 milk, 1 fruit
15-Minute Italian Chicken & Rice with Vegetables from Kraft Foods
Prep: 5 min Total: 15 min
1 Tablespoon oil
1 pound boneless skinless chicken breast, cut into strips
3 cups cut-up fresh vegetables (broccoli, carrots & red pepper)
1 can (14-1/2 ounce) fat free reduced-sodium chicken broth
2 cups Minute White Rice, uncooked
1/4 cup Kraft Zesty Italian Dressing
1) Heat oil in large skillet on medium heat.
2) Add chicken: cook and stir until lightly browned, stirring occasionally.
3) Add vegetables; cook and stir 3 to 5 min. or until crisp-tender. Stir in broth. Bring to boil.
4) Stir in rice and dressing; cover. Reduce heat to low. Cook 5 min. or until liquid is absorbed and chicken is cooked through.
Makes 4 servings.
Per serving: 400 calories
11 grams fat (2 saturated)
610 milligrams sodium
44 gram carbohydrate
3 grams fiber
33 grams protein
1 container (8 ounces) strawberry sugar-free, fat-free yogurt
3/4 cup orange juice
2 teaspoon vanilla
2 cups frozen whole strawberries
1 packet sugar substitute or equivalent to 2 teaspoons sugar
6 paper cups (7 ounces each)
6 wooden sticks
1) Combine yogurt, orange juice and vanilla in food processor or blender. Cover and process until smooth.
2) Add strawberries and sugar substitute. Process until smooth.
3) Pour into 6 paper cups, filling each about 3/4 full. Place in freezer 1 hour. Insert wooden stick into center of each. Freeze completely. Peel cup off each pop to serve.
Makes 6 servings
Per serving 97 calories less than 1 gram fat
139 milligrams sodium
17 grams carbohydrate
1 gram fiber
6 grams
Protein exchanges: 1/2 milk, 1 fruit
15-Minute Italian Chicken & Rice with Vegetables from Kraft Foods
Prep: 5 min Total: 15 min
1 Tablespoon oil
1 pound boneless skinless chicken breast, cut into strips
3 cups cut-up fresh vegetables (broccoli, carrots & red pepper)
1 can (14-1/2 ounce) fat free reduced-sodium chicken broth
2 cups Minute White Rice, uncooked
1/4 cup Kraft Zesty Italian Dressing
1) Heat oil in large skillet on medium heat.
2) Add chicken: cook and stir until lightly browned, stirring occasionally.
3) Add vegetables; cook and stir 3 to 5 min. or until crisp-tender. Stir in broth. Bring to boil.
4) Stir in rice and dressing; cover. Reduce heat to low. Cook 5 min. or until liquid is absorbed and chicken is cooked through.
Makes 4 servings.
Per serving: 400 calories
11 grams fat (2 saturated)
610 milligrams sodium
44 gram carbohydrate
3 grams fiber
33 grams protein
