Peppermint Meringue Snowballs

Makes 3 Dozen
Ingredients
4 egg whites
1/4 teaspoon cream of tartar
1 cup granulated sugar
1/4 teaspoon peppermint extract, optional *
1/4 cup finely crushed candy canes or peppermint candy

Directions
Line two large baking sheets with aluminum foil and set aside.
Using an electric mixer, beat the egg whites and cream of tartar on medium speed until frothy. Gradually add the sugar, one tablespoon at a time, beating until whites stand in stiff, glossy peaks. This will take about 10 minutes. Beat in the peppermint extract as desired.

Preheat the oven to 200°F. Drop meringue by rounded tablespoon onto the baking sheets, leaving a 1-inch space in between. Sprinkle tops with crushed candy. Bake1 1/2 hours. Turn oven off and leave meringues in the oven for 30 minutes.
Let meringues cool completely before removing from foil. Store in an airtight container.

* Do not use peppermint extract containing peppermint oil (the meringues will deflate). For best results, use imitation (gasp!) peppermint extract.

Nutrition Information per Serving (1 meringue): 30 calories, 0g fat (0g saturated), 5mg sodium, 7g carbohydrate, 0g fiber, 0.5g protein

Source:
Peppermint Meringue Snowballs

Pumpkin Season is already here, so try this yummy and healthy breakfast for the whole family!!!

Pumpkin Chocolate Chip Pancakes

Makes 4 to 5 Servings (about 14 pancakes)

Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed
2 tablespoons granulated sugar
2 to 3 tablespoons mini chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large eggs, beaten
1 1/3 cups 1% lowfat milk
1/2 cup canned pure pumpkin
1 teaspoon vanilla extract
4 teaspoons canola oil

Directions
Whisk together the all-purpose flour, whole wheat flour, flaxseed, sugar, chocolate chips, baking powder, and salt in a large bowl until well combined. Set aside.
Whisk together the eggs, milk, pumpkin, and vanilla in a separate bowl until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened.
Heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 3 to 4 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes.
Repeat with the remaining oil and batter.

Nutrition Information per Serving: 320 calories, 10g fat (2.5g saturated, 1g omega-3), 400mg sodium, 46g carbohydrate, 4g fiber, 11g protein, 80% vitamin A, 25% calcium, 15% iron

Source:
Pumpkin Chocolate Chip Pancakes

Chocolaty Banana Pops

Makes 4 Servings

Ingredients
1 cup 1% lowfat chocolate milk
1 ripe medium banana

DirectionsCombine the chocolate milk and banana in a blender and blend until smooth. Pour into four 3-ounce popsicle molds and freeze until firm, about 3 hours. To remove the pops from the molds, run under warm water to loosen. If you don’t have popsicle molds, divide the liquid between four paper cups. Cover each cup with foil, insert one craft stick through the center of each foil, and freeze.

Nutrition Information per Serving: 60 calories, 0g fat (0g saturated), 30mg sodium, 13g carbohydrate, 1g fiber, 2g protein

Source:
Chocolaty Banana Pops

“Mom, the House Smells Great” Roasted Chicken

Makes 6 Servings

Ingredients
1 ½ tablespoons extra virgin olive oil
Zest of 1 lemon
1 tablespoon finely chopped fresh basil, or 1 teaspoon dried basil
2 teaspoons finely chopped fresh rosemary, or 1 teaspoon dried rosemary
1 teaspoon kosher salt
1 teaspoon bottled crushed garlic or 1 to 2 garlic cloves, minced
One 4- to 5-pound roasting chicken
Salt and freshly ground black pepper

Directions
Preheat the oven to 350°F.
Combine the olive oil, lemon zest, basil, rosemary, salt, and garlic in a small bowl and mix well.
Place the chicken on a work surface or cutting board. Loosen the skin from the chicken breast and drumsticks by inserting your fingers and gently pushing between the skin and meat. Rub the seasoning mixture under the loosened chicken skin. Sprinkle the chicken with salt and pepper.
Place the chicken, breast side up, on a broiler or roasting pan in the center of the oven. Bake until the chicken turns golden brown and an instant-read meat thermometer registers 180°F, about 1 hour and 20 minutes (18 to 20 minutes per pound).
Remove and discard the skin. Slice the meat and serve.

Nutrition Information per Serving: 190 calories, 10g fat (2g saturated), 300mg sodium, 1g carbohydrate, 0g fiber, 23g protein, 10% iron

Source:
Roasted Chicken

Berry Good French Toast

Makes 2 Servings

Strawberry Topping

Ingredients:
1 cup frozen strawberries
1/4 cup of water
1 tablespoon granulated sugar
Pinch of salt

Directions:
For the topping, place the strawberries, water, sugar, and salt in a small saucepan.
Place over high heat and bring to a boil. Reduce the heat and continue to cook at a low boil, stirring every few minutes, until the berries break down and the mixture is nice and syrupy, 15 to 20 minutes. To speed things up a bit, use the back of a spoon to smoosh the berries against the side of the saucepan as you stir.

French Toast
Ingredients:
2 large eggs
1/4 cup 1% lowfat milk
1/4 teaspoon ground cinnamon
4 slices 100% whole wheat bread
1 teaspoon canola oil
Powdered sugar

Directions:
Whisk together the eggs, milk, and cinnamon in a large bowl.
Heat the oil in a large nonstick skillet over medium-high heat.
Dip the bread in the egg mixture, one slice at a time, and coat evenly. Place the bread in the skillet and cook until the bottoms turn golden brown, about 3 minutes per side.
Sprinkle the bread with powdered sugar and to
Top with the strawberry topping. A fun twist to syrup on French toast

Nutrition Information per Serving: 290 calories, 10g fat (2.5g saturated, 0.4g omega-3), 350mg sodium, 38g carbohydrate, 5g fiber, 15g protein, 45% vitamin C, 15% calcium, 15% iron

Source:
Berry Good French Toast

Fantastic Tropical Dessert for Summer: Piña Colada Sorbet!!!

You may not be headed to an exotic island for vacation this summer, but that doesn’t mean you can’t get a taste of the tropics.

This yummy dessert with three kinds of coconut products—coconut water and milk and cream of coconut—offers the best flavor and texture and can remind us of the breezy, faraway lands they come from.

Makes 10 servings (1/2 cup each one)

Ingredients:

• 
  
• 3 cups cubed fresh pineapple
• 1 cup coconut water
• 1/2 cup sugar (brown sugar, stevia) 
• 1 cup light coconut milk
• 2/3 cup cream of coconut

Preparation:

1. 1. Place first 3 ingredients in a blender, and process until smooth and sugar dissolves. Combine pureed pineapple mixture, coconut milk, and cream of coconut in a bowl; stir with a whisk. Cover and refrigerate until thoroughly chilled.
2. 2. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to the manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze for 2 hours or until firm.
3. 3. If you don't have one of those machines pour the mixture onto a cookie sheet and freeze until set. Break it up and blend in the food processor until smooth. Freeze and blend again for an ultra smooth consistency. 

Nutrition Information per Serving:

Calories 136    Fat: 4g    Saturated Fat: 3.3 g   Protein: 0.7 g    Carbohydrate: 26.4 g   

Fiber: 0.3 g    Sodium: 40 mg    Calcium: 12 mg   Iron: 0.3 mg 

Source: 

David Bonom, Cooking Light , JUNE 2011

An easy way to add more fiber to our hamburgers this summer...

 Lean Mean Cheeseburger!!!

Makes 4 Servings

Ingredients
2 tablespoons quick-cooking oats
1 pound ground beef (93% lean or 95% lean)
1/2 teaspoon steak seasoning blend Montreal steak seasoning
4 seeded or whole wheat hamburger buns, split
4 slices lowfat cheese, such as Cheddar or American
Lettuce leaves, optional
Tomato slices, optional

Directions
Place the oats in food-safe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency.
Combine the ground beef, oats, and steak seasoning blend in a large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties.
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness, until no longer pink in center and juices show no pink color, turning occasionally.
Line the bottom of each bun with lettuce and tomato, as desired. Top with the burger and cheese slice. Close sandwiches.

Nutrition Information per Serving: 318 calories, 10g fat (4g saturated, 3g monounsaturated), 519 mg sodium, 24g carbohydrate, 3.5g fiber, 33g protein, 15% iron

Source:
Lean Mean Cheeseburger

Now that strawberries are in season........

Makes 5 Servings

Ingredients
One 16-ounce carton fresh strawberries
1/2 cup semisweet mini chocolate chips.... or if you want to try a kind of chocolate that is good for your heart and your brain, use 1/2 cup of semisweet dark chocolate chips

Directions
Remove the stems from the strawberries. Wash the berries under cold water and dry well with paper towels. Set aside.
Place the chocolate chips in a microwave-safe bowl and microwave on high for 30 seconds. Stir well and repeat 2 to 3 more times, just until the chips are melted. Do not overheat.
Divide the melted chocolate into small individual bowls. Let each family member dip their own strawberries (double dipping allowed)!

Nutrition Information per Serving: 110 calories, 5g fat (3g saturated), 0mg sodium, 18g carbohydrate, 3g fiber, 1g protein, 90% vitamin C

Source:
Chocolate Dipped Strawberries

Chicken Breasts with Mole Sauce

Ingredients

8 boneless, skinless chicken breast halves (about 4 ounces each)
2 teaspoons canola oil
1 cup water
1 teaspoon canola oil
1 medium yellow onion, chopped
1 garlic clove, minced
1 cup fat-free, low-sodium chicken broth
2 tablespoons unsweetened cocoa powder
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds
1 tablespoon chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds


Cooking Instructions

• Heat a large skillet over medium heat. Add 2 teaspoons canola oil and swirl to coat the bottom.
• Cook the chicken for 2 to 3 minutes on each side, or until lightly browned. Transfer the chicken to an ungreased 1-quart baking pan.
• Preheat the oven to 350°F
• Heat a small skillet over medium heat. Add 1 teaspoon canola oil and swirl to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until soft. Transfer to a food processor or blender.
• Add the remaining ingredients, except 1 tablespoon each of sunflower seeds and pumpkin seeds. Process until smooth. Pour over the chicken in the baking pan.
• Bake for 30 minutes, or until the chicken is no longer pink in the center. 
• To serve, sprinkle with 1 tablespoon each sunflower seeds and pumpkin seeds.

Serves:
8 people; 3 ounces chicken per serving
Dietary Exchanges:
3 1/2 lean meat
Nutrition Analysis (per serving)
182 Calories
5.5 g Total Fat
1.0 g Saturated Fat
0.0 g Trans Fat
2.0 g Polyunsaturated Fat
2.0 g Monounsaturated Fat
66 mg Cholestrol
166 mg Sodium
4 g Carbohydrates
1 g Fiber
2 g Sugar
28 g Protein

Resource: http://english.goredcorazon.org/recipe-quick-Mexican.html

Healthy Holiday Recipes

Mini Date-Nut Snowballs

From Elli Krieger for Food Network Magazine

Preparation Time: 10 minutes                                  Portion: Serves 6 cups

Ingredients

1 1/2 tablespoons unsweetened shredded coconut

3 1/2 ounces pitted dried dates (about 14)

15 small raw almonds

1/4 teaspoon ground cinnamon

Pinch of kosher salt

Instructions

Spread the coconut on a plate.  Put the dates, almonds, cinnamon and salt in a food processor and process until finely chopped

Form rounded 1/2 teaspoons of the mixture into balls with your fingers, then roll in the coconut, pressing to coat.

Per serving (6 piencese): Calories 100; Total fat 3 g (saturated 2 g);  Cholesterol 0 mg;

Sodium 150 mg; Carbohydrates 20 g; Fiber 3 g, Protein 1 g

Mexican Bean Dip

From Meals in Minutes cookbook

Preparation Time: 10 minutes                                  Portion: Serves 6; 1/4 cup per serving

Ingredients

16 ounce can no-salt-added black beans, rinsed and drained

1/2 cup frozen chopped green bell peper or 1 small green bell pepper, coarsely chopped

1/4 cup coarsely chopped fresh cilantro or parsley (optional)

2 tablespoons of salsa

2 tablespoons lime juice (1 or 2 medium limes)

1 teaspoon bottles minced garlic or 2 medium cloves garlic, coarsely chopped

1 teaspoon chili powder

1/2 teaspoon ground cumin

Instructions

In a food processor or blender, process all ingredients for 45 seconds, or until fairly smooth.  Serve or cover and refrigerate until serving time.

Per serving (1/4 cup): Calories 77; Total fat 1 g (saturated 1 g);  Cholesterol 0 mg;

Sodium 22mg; Carbohydrates 14 g; Fiber 3 g, Protein 5 g

Healthy Holiday Eating

How do we stay healthy during the holiday seasons full of treats?  Check out the tips and websites below to learn how!

10 Tips to creating healthy, active events:

1. Make healthy habits part of your celebrations.  Food and beverages are a part of an event, but they do not have to be the center of the occasion.  Focus on activities to get people moving and enjoy being together.

2. Make foods look festive. Decorate foods with nuts or seeds or use new shapes for vegetables.  Add a few eye-catching fruits to a favorite dish, serve up a new recipe, or add a sprinkle of almonds or green onions to add just an extra something.

3. Offer thirst quenches that please. Make fun ice cubes from 100% juice or add slices of fruit to make water more exciting.  Create a "float" by adding a scoop of low-fat sorbet to seltzer water. 

4. Savor the flavor. Take time to pay attention to the taste of each bit of food.  make small changes in your old recipes or try dishes from another culture to liven things up.  

5. Use ChooseMyPlate.gov to include foods from the food groups for your party. Offer whole-grain crackers, serve a spicy bean dip and veggie tray, make fruit kabobs, layer yogurt and fruit to create a sweet parfait.  Use whole grains and veggies to make a savory, healthy salad. 

6. Make moving part of the event. Being physically active makes everyone feel good.  Dancing, moving, playing active games, wiggling, and giggling add fun to any gathering. 

7. Try out some healthier recipes. Find ways to cut back on sugar, salt, and fat as you prepare your favorite recipes.  Try out some of the recipes on choosemyplate.gov. 

8. Keep it simple. Have others participate by contributing a prepared dish, helping with the clean up, or keeping the kids active and moving.

9. Shop smart to eat smart. Save money by offering foods that fit your budget.  Buy in-season produce when it costs less and tastes better.  Plan in advance and buy foods on sale. 

10. Be a cheerleader for healthy habits. It's never too early for adults to set an example.  Keep in mind that children follow what the adults around them do - even at parties.  

Source: Choosemyplate.gov - Click here to see PDF form of tips.

Want to learn more?  Check out the American Heart Association's Holiday Healthy Eating Guide by clicking here!  It has more helpful hints and recipes!

Looking for more Healthy Thanksgiving recipes?  Check out the following cite by clicking here!

What healthy holiday recipes have you tried?  Comment below!

Lazy Day Beef & Vegetable Soup

Makes 8 servings

Ingredients
2 ½ pounds beef stew meat, cut into 3/4-inch pieces
Two 14-ounce cans ready-to-serve all-natural beef broth
One 15-ounce can chickpeas, drained and rinsed
One 15-ounce can seasoned tomato sauce, or one 14 ½-ounce can diced tomatoes with garlic and onion, undrained
1 cup water
1 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 cups frozen mixed vegetables, thawed
1 cup dried ditalini or other small pasta

Directions
Place the beef, broth, chickpeas, tomato sauce, water, Italian seasoning and pepper in a 4 to 6-quart slow cooker and mix until well combined. Cover and cook on high for 4 ½ hours or on low for 7 hours.
Stir in the mixed vegetables and the pasta. Continue cooking, covered, until the beef and pasta are tender, 30 minutes to 1 hour. Stir well before serving.

Nutrition Information per Serving: 350 calories, 11g fat (4g saturated), 540mg sodium, 27g carbohydrate, 5g fiber, 33g protein, 45% vitamin A, 10% vitamin C, 30% iron

Source:
Lazy Day Beef & Vegetable Soup

Black Bean, Corn & Shrimp Salad

Yield 4 servings (serving size: 1/3 cup shrimp and about 2/3 cup bean mixture)

Ingredients:
-1 tablespoon chili powder
-1/2 teaspoon garlic salt
-1/2 teaspoon ground cumin
-1 1/2 pounds medium shrimp, peeled and deveined
-Cooking spray
-2 tablespoons fresh lime juice, divided
-1 1/2 cups frozen whole-kernel corn, thawed
-3/4 cup bottled salsa
-1/4 cup chopped fresh cilantro
-1 (15-ounce) can black beans, rinsed and drained

Preparation:

1. Heat a large nonstick skillet over medium-high heat.
2. Combine first 3 ingredients in a large bowl. Add shrimp; toss to coat.
3. Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Add 1 tablespoon lime juice.
4. Remove shrimp from pan. Add corn to pan; sauté 1 minute. Stir in salsa, cilantro, and beans; cook 30 seconds or until thoroughly heated. Stir in 1 tablespoon lime juice. Serve shrimp over bean mixture.

Nutritional Information:
Calories: 354 (12% from fat)
Fat: 4.8g (sat 0.7g,mono 0.7g,poly 2.4g)
Protein: 43.3g
Carbohydrate: 34.9g
Fiber: 9.1g
Cholesterol: 259mg
Iron: 7.6mg
Sodium: 827mg
Calcium: 148mg

Easy and delicious!
Can add red pepper or serve with warm whole wheat tortillas or Mexican rice.

Recipe by Michele Powers in Cooking Light 

Fruity Chicken Kebabs

Makes 4 Servings

Ingredients
8 ounces roasted deli chicken or turkey, sliced 3/4-inch thick
Eight 8-inch wooden skewers
16 green grapes
12 strawberries, cut in half lengthwise

Directions
Cut the chicken into 3/4-inch cubes. To make the kebabs, thread 3 pieces of cubed chicken, 2 grapes, and 3 strawberry halves on to each skewer in any order that you and your children choose. Be sure to leave enough space at the bottom so the kids can hold the skewers comfortably.
To wrap, lay 2 skewers on a sheet of aluminum foil and fold the foil loosely over the kebabs.

Tip: Pack with an all-natural fruit smoothie and a mini whole wheat bagel with light cream cheese to round out the lunch.

Nutrition Information per Serving: 90 calories, 1g fat (0g saturated), 340mg sodium, 8g carbohydrate, 1g fiber, 13g protein, 60% vitamin C

Source:
Fruity Chicken Kebabs

3 Healthy and Great Summer Salads!

Squash and Orzo Salad

Saute zucchini, yellow squash and scallions in olive oil until tender. Toss with cooked whole wheat orzo, parsley, dill, goat cheese, salt and pepper.

Watermelon-Feta Salad

Whisk 1 part white vinegar with 3 parts olive oil, and salt and pepper. Toss with baby arugula, red onion slices, watermelon cubes, crumbled feta, nicoise olives and fresh oregano.

Chicken-Mango Salad

Whisk 1 tablespoon each lemon juice and honey, some grated ginger and 1/4 cup olive oil; toss with shredded frilled chicken, mixed greens and diced mango.

Share other yummy summer salads!

Source: Food Network Magazine

Aisle by Aisle

Need help navigating the aisles at the grocery store?  Do you wonder which foods are healthier choices than others?

Check out the website www.myeatsmartmovemore.com for short video clips navigating you through each aisle and giving helpful tips.  You can print out the pocket-size tip sheets and bring them with you to the store!  Also, check out other parts of the website that have recipes and other healthy  tips and resources.  Print out some aisle tip sheets and have an easier and more healthy trip at the grocery store this week!

Easy and Healthy

Rainbows and Butterflies Pasta Salad by Ellie Krieger

8 ounces bow tie pasta, preferably whole grain
3 tablespoons plus 1 teaspoon extra-Virgina olive oil
1 cup corn kernels, thawed if frozen
1 cup shelled edamame, thawed if frozen
1 medium red bell pepper, diced
2 medium carrots, shredded (about 1/2 cup)
1/3 cup grated Parmesan cheese (about 1 ounce)
Salt

1. Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.
2. In a large bowl, toss the cooled pasta with the corn, edamame, bell pepper, and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add Parmesan and 1/4 teaspoon salt; toss and season to taste.

Source: foodnetwork.com

Beany, Cheesy, Zucchini Quesadillas

Makes 6 Servings

Ingredients
1 tablespoon canola oil
1 medium zucchini, cut into 1/4-inch dice (1 1/2 to 2 cups)
1 small onion, finely diced (about 3/4 cup)
3/4 teaspoon ground cumin
1/2 teaspoon chili powder
One 15 1/2-ounce can canellini beans, drained and rinsed
1/2 cup salsa (we like mild)
1 1/2 cups preshredded reduced-fat Cheddar cheese
Six 8-inch whole wheat tortillas

Directions
Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, onion, cumin, and chili powder and cook until tender, about 10 minutes.
Preheat the oven to 400°F.
Stir in the beans, salsa, and 1 cup of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes.
To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese over the tortillas.
Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

Nutrition Information per Serving: 320 calories,11 g fat (4g saturated, 0.3g omega-3), 580mg sodium, 39g carbohydrate, 5g fiber, 15g protein, 15% vitamin C, 30% calcium, 15% iron

Source:
Beany, Cheesy, Zucchini Quesadillas

Something on the Side

Sesame Broccoli

Ingredients:
-Broccoli florets
-Olive Oil
-Soy Sauce
-Lemon
-Sesame Seeds
Directions:
On a rimmed baking sheet, toss 1 pound broccoli florets with 2 tablespoons olive oil. Roast at 450 degrees until browned, about 20 minutes. Toss with 1 tablespoon soy sauce, 2 teaspoons fresh lemon juice, and 1 teaspoon sesame seeds. Good with: chicken, turkey, or fish! Great healthy white meats!

Share your simple and healthy side dishes in the comment box!

Chicken & Broccoli Casserole with Crunchy Almond Topping

Sounds good, right? Want a healthy yet yummy dinner recipe for you and your family? Make this one!

Makes 5-6 servings
Ingredients:

• 1 pound boneless, skinless chicken breast halves, baked and cut into 1/2-inch dice (about 2 ½ cups)
• 2 ½ to 3 cups small broccoli florets
• One 14.5-ounce can ready-to-serve all-natural cream of chicken or cream of mushroom soup
• 1/3 cup light canola mayonnaise
• 1/4 cup almonds, very finely chopped (in a food processor or on a cutting board)
• 1/4 cup panko breadcrumbs
• 2 tablespoons ground flaxseed
• 2 tablespoons grated Parmesan cheese

Directions:

• Preheat the oven to 350°F. Place the broccoli florets in a steamer basket and steam until crisp tender, about 3 minutes
• Meanwhile, in a large bowl, whisk together the soup and the mayonnaise until well combined. Add the chicken and broccoli and stir gently to combine. Place in a 2-quart baking dish and set aside.
• To make the topping, mix together the almonds, breadcrumbs, flaxseed and Parmesan cheese. Spread evenly over the chicken mixture.
• Bake until the mixture bubbles and the topping turns golden brown, about 20 minutes. Serve over rice, pasta, or noodles.

* To cook the chicken, place in a baking dish, drizzle with olive oil, and sprinkle with salt and pepper. Bake at 350°F until the meat is cooked through and no longer pink in the center, 35 minutes.

Nutrition Information Per Serving:
240 calories, 12g fat (2g saturated, 1g omega-3), 430mg sodium, 11g carbohydrate, 3g fiber, 21g protein, 25% vitamin A, 60% vitamin C

Source: Chicken Broccoli Crunch

Share with us your healthy and yummy dinner recipes!