Recipe(tried): Wednesday's Dinner - Chicken Breasts Dijon, Garden Saute, Yogurt-Dijon Salad Dressing

I am trying to make at least 3-4 lowfat/healthy meals a week, here was our light menu last night chicken breasts dijon, baked potatoes, garden saute, and a salad. Hope you try and enjoy them!

~Melissa

Chicken Breasts Dijon
Serving Size : 4
Categories : Cooking Light 1993

1/3 cup fine dry breadcrumbs
1 tablespoon grated Parmesan cheese
1/2 teaspoon dried whole thyme
1/4 teaspoon pepper
2 tablespoons creamy mustard-mayonnaise blend
4 (4-ounce) boneless skinless chicken breast halves
Vegetable cooking spray

Combine first 4 ingredients in a shallow dish; stir well, and set aside.

Brush mustard blend evenly over both sides of chicken. Dredge chicken with breadcrumb mixture.

Place chicken on a rack coated with cooking spray; place rack in shallow roasting pan. Bake at 375 degrees for 45 minutes or until done.

Serving size: 1 chicken breast half

Source: Cooking Light, Sept 1993, page 100
Copyright: Cooking Light

Per serving: 187 Calories (kcal); 4g Total Fat; (21% calories from fat); 28g Protein; 7g Carbohydrate; 69mg Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Garden Saute
Serving Size : 5
Categories : Cooking Light 1994

2 teaspoons vegetable oil
1 cup sliced onion -- separated into rings
1 cup red bell pepper strips
2 cloves garlic -- minced
1 3/4 cups sliced yellow squash
1 3/4 cups sliced zucchini
1 cup plum tomatoes, unpeeled, and chopped
1 tablespoon julienne-cut fresh basil
1/2 teaspoon lemon pepper
1/4 teaspoon salt
2 tablespoons grated Parmesan cheese

Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and garlic; stir-fry 2 minutes. Add squash and zucchini; stir-fry 3 minutes or until vegetables are crisp-tender. Add tomato and next 3 ingredients; cook 1 minute or until thoroughly heated. Remove from heat; sprinkle with cheese.

Serving size: 1 cup
Source: Cooking Light, May 1994, page 132
Copyright: Cooking Light

Per serving: 67 Calories (kcal); 3g Total Fat; (34% calories from fat); 3g Protein; 9g Carbohydrate; 2mg Cholesterol; 185mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Serving Ideas : Serve immediately.

NOTES : Serve this vegetable medley from Patty Minami, of Reedley, California, either on the side or over pasta for a meatless main dish.

Here is the salad dressing I made...

1/2 cup non fat yogurt
2 tablespoon low sodium soy sauce
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon sugar
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 - 1/2 teaspoon ground ginger
salt and pepper to taste

Combine all ingredients and chill.