Cooking healthy for two
This is an article I posted in SLC Examiner a while back. I thought many of you may like the recipe.
Now that the kids are grown and have a home of their own, most parents have to learn how to cook again. Not in the literal sense, but now instead of four or six people there is only two to feed.
More and more couples are trying to stay fit and eat healthier. The problem in this economy eating junk food can be cheaper. Cookbooks are a good resource but how many of you find you have to purchase extra spices which leads to more expense. The trick is finding recipes with common ingredients. The following recipe for dinner has all items purchased from a local grocery store. All common items most people have in their cupboards.
Lemon Garlic Chicken – 2 servings
3 chopped Garlic Cloves
¼ cup Lemon Juice (Bottled)
2 Chicken Breasts (5 oz)
Course Ground Pepper
Basil flakes
Spray a fry pan with non-stick cooking spray. Add the garlic and the lemon juice heat on medium heat. Add Chicken turn to coat with garlic and juice. Add ground pepper and basil to taste. Cook until done through about 20-25 minutes. 1 Serving – 5 oz breast. Calories 150, Fat 3 g., Sat. Fat 0, Cholesterol 88 mg, Sodium 58 mg, Carbohydrates 3 g, Fiber 0 g, Sugars 1 g, Protein 34 g,
Garlic Tomato Pasta – 2 servings
2 chopped Roma Tomatoes (remove seeds)
3 chopped Garlic Cloves
¼ chopped onion
½ cup chopped fresh mushroom
2 Tbsp. extra virgin olive oil
Course Ground Pepper
Basil Flakes
Crushed Chili Flakes (optional)
Add all chopped ingredients to oil in medium saucepan. Cook on medium until tender.
Serving size: ½ tomato garlic mixture over top.
Calories 154, Fat 14 g, Saturated Fat 2 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 7 mg, Carbohydrate 8 g, Fiber 2 g, Sugars 4 g, Protein 2 g
4 oz Angel Hair Pasta (dry—2 cups cooked) Active Lifestyle Multigrain Pasta
Put 2 quarts water, add drop of oil and a dash of salt, bring to boil add pasta. Cook approx. 10 minutes or until done. Calories 190, Fat 2g, Saturated fat 0 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 30 mg, Carbohydrate 38 g, Fiber 4 g, Sugars 1 g, Protein 9 g
Serve garlic tomato mixture over pasta.
Garnish with some sliced Cucumbers if you’d like.
A crisp 2008 Guenoc Sauvignon Blanc compliments the chicken. 4oz serving Calories 96, Fat 0g, Carbohydrate 2g,
Now that the kids are grown and have a home of their own, most parents have to learn how to cook again. Not in the literal sense, but now instead of four or six people there is only two to feed.
More and more couples are trying to stay fit and eat healthier. The problem in this economy eating junk food can be cheaper. Cookbooks are a good resource but how many of you find you have to purchase extra spices which leads to more expense. The trick is finding recipes with common ingredients. The following recipe for dinner has all items purchased from a local grocery store. All common items most people have in their cupboards.
Lemon Garlic Chicken – 2 servings
¼ cup Lemon Juice (Bottled)
2 Chicken Breasts (5 oz)
Course Ground Pepper
Basil flakes
Spray a fry pan with non-stick cooking spray. Add the garlic and the lemon juice heat on medium heat. Add Chicken turn to coat with garlic and juice. Add ground pepper and basil to taste. Cook until done through about 20-25 minutes. 1 Serving – 5 oz breast. Calories 150, Fat 3 g., Sat. Fat 0, Cholesterol 88 mg, Sodium 58 mg, Carbohydrates 3 g, Fiber 0 g, Sugars 1 g, Protein 34 g,
Garlic Tomato Pasta – 2 servings
2 chopped Roma Tomatoes (remove seeds)
3 chopped Garlic Cloves
¼ chopped onion
½ cup chopped fresh mushroom
2 Tbsp. extra virgin olive oil
Course Ground Pepper
Basil Flakes
Crushed Chili Flakes (optional)
Add all chopped ingredients to oil in medium saucepan. Cook on medium until tender.
Serving size: ½ tomato garlic mixture over top.
Calories 154, Fat 14 g, Saturated Fat 2 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 7 mg, Carbohydrate 8 g, Fiber 2 g, Sugars 4 g, Protein 2 g
4 oz Angel Hair Pasta (dry—2 cups cooked) Active Lifestyle Multigrain Pasta
Put 2 quarts water, add drop of oil and a dash of salt, bring to boil add pasta. Cook approx. 10 minutes or until done. Calories 190, Fat 2g, Saturated fat 0 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 30 mg, Carbohydrate 38 g, Fiber 4 g, Sugars 1 g, Protein 9 g
Serve garlic tomato mixture over pasta.
Garnish with some sliced Cucumbers if you’d like.
A crisp 2008 Guenoc Sauvignon Blanc compliments the chicken. 4oz serving Calories 96, Fat 0g, Carbohydrate 2g,
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