Nutrition :: Simple Spaghetti Squash

Simple Spaghetti Squash

Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene - and best of all it is a low calorie food. Servings: 4

Here's what you need...

• 1 spaghetti squash
• 1 Tablespoon dried basil
• 1/2 teaspoon garlic salt

1. Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
2. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
3. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
4. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.

Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.

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Cambridge, MA 02139

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Nutrition :: Rosemary Dijon Chicken

Rosemary Dijon Chicken

Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time.
Servings: 4

Here's what you need...

• 4 boneless skinless chicken breast halves
• 1/4 cup Dijon mustard
• 1/2 teaspoon dried rosemary leaves, crushed
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• 2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
• Freshly ground black pepper
• 2 tablespoons finely chopped fresh parsley

1. Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
2. Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
3. Meanwhile, cook rice as directed.
4. Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.

Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100