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The nutrition values reflect the analysis of this entire meal, any alterations, variations or substitutions will alter
those values.
Ingredients:
1 boneless, skinless chicken breast, 6 ounces, raw
1/2 cup sliced zucchini, fresh or frozen
2 Tbsp chopped green onion
1 medium potato, baked
1 tsp cooking oil
1/2 cup sliced carrots
1 tsp reduced sodium soy sauce
1 ounce low fat cheddar cheese (1/4 cup shredded low fat cheddar)
2 Tbsp fat free sour cream
1 cup mixed salad greens
1/2 tomato, sliced
1 Tbsp fat free salad dressing
2 tsp hulled, dry roasted, unsalted sunflower seeds
1 cup fresh grapes
Procedure:
Bake potato in oven or microwave. Cut chicken into 3/4 inch pieces, heat oil in skillet and saute chicken pieces
until no longer pink, about 4-5 minutes. Remove chicken and set aside. Add carrots and zucchini to skillet and
stir-fry for another 4-5 minutes then return chicken, add soy sauce, stirring to coat chicken and vegetable, sprinkle with
onion and cheese, cover skillet until cheese is melted. Prepare salad of mixed greens and tomato, toss with dressing
and sunflower seeds, top baked potato with sour cream and have grapes for dessert.
Serving Size: This entire meal contains approximately
630 calories, 52 g protein, 76 g carbohydrate, 16 g fat (3 g saturated), 730 mg sodium, 105 mg cholesterol, 11 g dietary
fiber
Diabetic Exchange - 4 lean meat, 2 bread/starch, 2 fat
1 servings
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