Heart-Smart_Recipes_2016_

70 Heart-Smart Recipes

Parmesan Chicken on

Bruschet a-Style Vegetables

SERVINGS 4 (1 chicken breast half + 1 cup

tomato mixture each)

PREP 20 minutes BAKE 30 minutes

(^1) ⁄ 2 cup panko bread crumbs
2 Tbsp. grated Parmesan cheese
(^1) ⁄ 2 tsp. dried Italian seasoning,
crushed
1 egg white
4 5-oz. skinless, boneless chicken
breast halves (1^1 ⁄ 4 lb. total)
Nonstick cooking spray
1 Tbsp. olive oil
(^1) ⁄ 2 cup fi nely chopped onion
3 cups fresh spinach leaves
1 1 ⁄ 2 cups sliced fresh mushrooms
2 to 3 cloves garlic, minced
3 cups peeled, seeded, chopped,
and well-drained tomatoes
2 Tbsp. snipped fresh basil
1 Tbsp. balsamic vinegar
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
Snipped fresh parsley (optional)

1. Preheat oven to 375°F. Place a rack in
   a shallow baking pan. In a shallow bowl
   combine bread crumbs, cheese, and

Italian seasoning. In another shallow

bowl beat egg white with a fork. Dip

chicken into egg white, then into crumb

mixture, turning to coat. Arrange

chicken in the prepared baking pan.

Lightly coat tops of chicken pieces with

cooking spray. Bake about 30 minutes

or until chicken is done (165°F) and

coating is crisp. If desired, for bet er

browning, turn on broiler the last 2 to

3 minutes of cooking.

2. Meanwhile, in an extra-large
   nonstick skillet heat oil over medium-
   high heat. Add onion; cook about
   3 minutes or until tender, stirring
   occasionally. Add spinach, mushrooms,
   and garlic. Cook about 5 minutes or
   until spinach is wilted, mushrooms
   are tender, and liquid is evaporated,
   stirring occasionally. Remove from
   heat. Stir in the next fi ve ingredients
   (through pepper).


3. Serve chicken on tomato mixture.
   If desired, sprinkle with snipped
   fresh parsley.
   PER SERVING: 296 CAL. | 8 G TOTAL FAT
   (2 G SAT. FAT) | 93 MG CHOL.
   429 MG SODIUM | 18 G CARB. | 4 G FIBER
   7 G SUGARS | 37 G PRO.

Garlic-Cashew Chicken

Casserole

SERVINGS 6 (1^1 ⁄ 3 cups each)

PREP 35 minutes BAKE 24 minutes

Nonstick cooking spray

1 cup reduced-sodium chicken

broth

(^1) ⁄ 4 cup hoisin sauce
2 Tbsp. grated fresh ginger
4 tsp. cornstarch
(^1) ⁄ 2 tsp. crushed red pepper
(^1) ⁄ 8 tsp. black pepper
1 lb. skinless, boneless chicken
breast halves, cut into 1-inch
strips
2 medium onions, cut into thin
wedges
2 cups sliced bok choy
1 cup sliced celery
1 cup sliced carrots
(^3) ⁄ 4 cup chopped green sweet pepper
6 cloves garlic, minced
2 cups cooked brown rice
1 cup chow mein noodles,
coarsely broken
(^1) ⁄ 2 cup cashews
(^1) ⁄ 4 cup thinly sliced green onions

1. Preheat oven to 400°F. Lightly coat
   a 2-quart rectangular baking dish with
   cooking spray. For sauce, in a bowl
   whisk together the next six ingredients
   (through black pepper).


2. Lightly coat an extra-large skillet
   with cooking spray; heat over medium-
   high heat. Add chicken to skillet; cook
   until lightly browned. Remove from
   skillet. Add the next fi ve ingredients
   (through sweet pepper) to skillet. Cook
   3 to 4 minutes or until vegetables start
   to so en. Add garlic; cook and stir
   30 seconds. Stir in the sauce. Cook and
   stir about 3 minutes or until sauce is
   thickened and bubbly. Stir in cooked
   rice and browned chicken. Spoon
   chicken-rice mixture into the prepared
   baking dish.


3. Cover and bake about 20 minutes or
   until casserole is bubbly and chicken is
   done (165°F). Sprinkle chow mein
   noodles and cashews over top. Bake,
   uncovered, 4 to 5 minutes more or until
   noodles and cashews are golden brown.
   Sprinkle with green onions.
   PER SERVING: 340 CAL. | 10 G TOTAL FAT
   (2 G SAT. FAT) | 49 MG CHOL.
   480 MG SODIUM | 40 G CARB. | 4 G FIBER
   8 G SUGARS | 23 G PRO.

PARMESAN CHICKEN

ON BRUSCHETTA-STYLE

VEGETABLES