Though it is best not to overindulge in nuts
because of their
high fat content, they are great in small quantities
been found to lower cholesterol levels. I love this
because it contains just enough pecans to really taste
enjoy them without adding an exorbitant amount of fat
calories. Store any remaining pecans in the freezer;
stay fresh there, and you won't be tempted to over
them-even if you love them as much as I do.
1 large egg white
2 tablespoons minced toasted pecans
1 teaspoon chopped fresh parsley leaves
1/4 teaspoon salt
2 small 1/4 pound boneless, skinless chicken breasts,
trimmed of visible fat Low-sugar, low-fat honey
salad dressing or Dijon mustard to taste (optional)
Preheat the oven to 350°F. Lightly mist a small
baking sheet with olive oil spray.
In a small, shallow bowl, beat the egg white with a
In a small bowl, combine the pecans, parsley, and
Spread half of the mixture on a sheet of waxed paper.
chicken breast into the egg white to coat. Place the
side of the breast on the nut mixture. Press to
the breast, nut side up, on the prepared baking sheet.
Repeat with the second breast and place on the baking
sheet, not touching the other breast.
Bake for 20 minutes or until no longer pink. Let stand
minutes. Serve with honey mustard dressing or Dijon
for dipping, if desired.
Makes 2 servings
To toast the pecans, spread them in a single layer on
nonstick baking sheet. Place on the top rack in a
350°F oven. Bake, watching closely, for 2 to 4
until lightly browned. Remove and let stand to cool.
Per serving: 183 calories, 28 g protein, 1 g
carbohydrates, 7 g
fat (less than 1 g saturated), 66 mg cholesterol, less
fiber, 379 mg sodium
CAJUN "SQUASH YOUR WAISTLINE" FRIES
These spicy fries are a great way to trick your kids
(and yourself) into eating squash-even if
they think they don't like it! This hearty serving has
only 133 calories. Do note that these fries
are a bit spicy. I f you're not a big fan of spicy
food, as my assistants and I are, or you are
serving these to your kids, you may want to decrease
the amount o f cayenne.
Preheat the oven to 450°F.
1 large butternut squash
1/2 teaspoon extra-virgin
1 teaspoon paprika
1/8 teaspoon cayenne, or to taste
8 ounces (about 2 cups) of 4" x'/2" sticks.
1/s teaspoon garlic powder
1/s teaspoon onion powder
1/2 teaspoon salt
Carefully cut both ends off the squash. Using a
vegetable peeler, peel the rind from the squash until
you've peeled away the pale orange. Discard the rind.
Cut the squash in half lengthwise. With a large spoon,
scrape out the seeds and discard them. Cut outside
layers. (Refrigerate the remaining squash for another
recipe.) Place the squash sticks in a medium mixing
bowl. Add the oil, paprika, cayenne, garlic powder,
onion powder, and salt. Toss to coat. Transfer the
squash to a baking sheet so the sticks are in a single
layer and do not touch. Bake, turning the squash about
every 5 minutes, for 22 for 25 minutes, or until the
outsides are crisp and the insides are tender when
tested with a fork. Serve immediately.
Makes 1 serving
MELINDA'S HOLIDAY SPINACH
Melinda Suttle quickly found this dish after arriving
at the ranch. She's excited about making it for her
husband. "The green of the spinach and the red of the
pepper give the dish a festive appearance," she says.
"It's wonderful to serve for holidays, but equally
yummy for any occasion." Melinda substitutes 1/2 cup
of low-fat plain soy milk for the cream cheese and
adds a couple of tablespoons of olive oil. I prefer
the creaminess of the version below.
1 teaspoon extra-virgin olive oil
1/2 cup chopped white onion Z/3 cup chopped red bell
1/3 cup sliced fresh mushrooms
1 clove garlic, minced 1 bag (9 ounces) baby spinach
leaves (12 cups), coarsely chopped
3 tablespoons light cream cheese from a block, at room
Set a large nonstick skillet over medium heat. Add the
olive oil. Heat for 30 seconds. Add the onion. Cook,
stirring occasionally, for 2 minutes. Add the bell
pepper, mushrooms, and garlic. Cook, stirring
occasionally, for 5 to 7 minutes, or until the
vegetables are tender. Add the spinach. Cook, stirring
constantly, for 2 to 3 minutes, or until the leaves
are wilted. Remove from the heat. Add the cream
cheese. Stir until the cheese melts. Serve
Makes 3 (2/3 cup) servings.