Basil Chicken

 

 

 

 

 

 Recipes for Basil Chicken, Three Bean Salad and Blueberries

 

Prep Time: 10 minutes
Total Time: 35 minutes
Cook Time: 25 minutes

Ingredients

• 2 tablespoons basil, fresh, chopped
• 1 fluid ounce chicken broth, fat-free, low-sodium
• 1 1/2 teaspoons garlic, chopped
• 2 teaspoons olive oil, extra virgin
• 1/8 teaspoon thyme, ground
• 1/8 teaspoon black pepper
• 1/8 teaspoon salt
• 6 1/2 ounces chicken breast, boneless/skinless, raw

• Preheat oven to 425°F.
• Spray a shallow baking dish with non-stick cooking spray.
• In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
• Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
• Bake for 20 to 25 minutes, or until chicken is no longer pink inside.

 

Three Bean Salad
Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes

Ingredients

• 1/4 cup green beans, cooked
• 1/4 cup yellow beans, cooked
• 2 tablespoons kidney beans, canned, reduced sodium
• 2 tablespoons vinegar, cider
• 1/8 teaspoon black pepper

• Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.

Quick & Easy Couscous
Prep Time: 5 minutes or less
Total Time: 10 minutes
Cook Time: 5 minutes or less

Ingredients

• 2/3 cup couscous, cooked
• 3/4 teaspoon extra virgin olive oil
• 1/2 teaspoon parsley, fresh, chopped

• Prepare couscous per package directions, Portion out 2/3 cup.
• Drizzle with olive oil and parsley.

Blueberries
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 1 cup blueberries
• 2 tablespoons fat-free whipped topping, frozen

• Top blueberries with whipped topping and enjoy for dessert.

Calories	590
Calories from Fat	160
Total Fat	18 g
Saturated Fat	3 g
Cholesterol	100 mg
Sodium	420 mg
Total Carbohydrate	60 g
Dietary Fiber	10 g
Sugars	18 g
Protein	46 g
Vitamin A	15%
Vitamin C	40%
Calcium	10%
Iron	20%