1/3 cup fresh lemon juice 1/4 cup dry white wine or non-alcoholic white wine 3 tablespoons Dijon mustard 3 cloves garlic 1/4 teaspoon dried rosemary 6 – 4oz. skinless boneless chicken breast halves 1 cup chicken broth, defatted 1 tablespoon cornstarch 1 teaspoon grated lemon peel 3 tablespoons chopped parsley In a blender, blend the…

3 tablespoons low fat, low sodium chicken broth 1 small shallot, minced 1 lb. trimmed green beans, cut into 1-inch lengths 1/2 lb. sliced and stemmed shitake mushrooms 2 tablespoons lite soy sauce In a skillet over medium heat, heat the broth. Add the shallots and sauté for 3 minutes. Add the green beans and…

4 medium sweet potatoes, or 2 15-oz cans sweet potatoes (about 4 cups) Vegetable oil spray 1/4 cup orange juice 2 tablespoons chopped walnuts 1/4 teaspoons ground nutmeg 1/4 teaspoon brandy flavoring If using fresh sweet potatoes, boil them whole in a Dutch oven for 25 to 30 minutes, or until tender. Drain potatoes, soak…

2 oz. lean roast beef 1 light FLATOUT flat bread (90 calories) 2 iceberg or romaine lettuce leaves, chopped 1 T fat-free miracle whip 1/4 C tomato diced 1 t mustard if desired Spread mustard and miracle whip on bread. Layer roast beef, lettuce and tomatoes. Roll up and serve. (Yield: 1 serving)

1 small banana 3/4 C skim milk 1/2 C non-fat sugar-free flavored yogurt (strawberry) 1/4 C orange juice Blend all ingredients until smooth. (Yield 2 (1 C) servings)

1 slice lite rye bread 1 oz. corned beef, thinly sliced 3/4 oz. fat-free mozzarella 1 T light thousand island dressing 1/4 C sauerkraut drained Make sandwich. Wrap in paper towel and microwave for 15 seconds until heated. (Yield: 1 serving)

4 (3 oz.) chicken breasts (boneless, skinless) 1 T Promise Light Margarine 4 slices fat-free turkey ham 4 slices low-fat Swiss cheese Pound chicken until flattened. Melt margarine in non-stick skillet over medium heat. Cook chicken 1 minute on each side. Place in square pan. Top each breast with a slice of ham. Cover and…

4 (4 oz.) chicken breast halves, bone-in & skin removed 1 C BBQ sauce pepper Preheat broiler. Season all sides of chicken breast with pepper. Place chicken breast side down in broiler for 10 min. Turn chicken over and coat well with 3/4 C of sauce. Broil 5 min. Remove chicken from broiler and coat…