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Chicken with Wine-Basted Grapes
Ingredients:
2 boneless skinless chicken breasts or fish fillets
2 teaspoons olive oil
1 tablespoon thinly sliced shallots
1/2 teaspoon dried thyme leaves, crushed
1 cup halved California seedless grapes
1/4 cup dry white wine
Salt and pepper
Directions:
Sprinkle chicken * or fish with salt and pepper. Heat oil in a frying pan and brown on each side. Remove to baking dish and bake 12 minutes at 375 degrees F. Sauté shallots in pan drippings. Stir in 1/2 teaspoon salt, thyme, dash pepper and wine. Gently boil 2 minutes or until liquid is reduced by half. Add grapes and boil 1 minute longer. Remove from heat and serve grape sauce over chicken. Makes 2 servings.
Nutritional Analysis Per Serving: 264 Cal., 27 g pro., 8 g fat (27% Cal. from fat), 16 g carb., 73 mg chol., 1.0 g fiber, 650 mg sodium.
* For grilled chicken, prepare sauce by sautéing shallots in olive oil, then completing the sauce per directions above.
Quick-Fix California Pizza
Ingredients:
1 (10 oz.) ready-to-bake pizza dough
1/2 cup prepared pizza sauce
4 ounces thinly sliced lean Canadian-style bacon
1 jar (6 oz.) marinated artichoke hearts, drained and sliced
1-1/2 cups halved California seedless grapes
1/2 cup shredded part skim mozzarella cheese
1 tablespoon shredded Parmesan cheese
Directions:
Pat pizza dough into bottom of 10-inch pizza pan. Spread dough with sauce. Arrange Canadian-style bacon, artichoke hearts and grapes on sauce. Sprinkle cheeses evenly over top. Bake at 400 degrees F 10 to 12 minutes or until cheese melts and edges brown.
Makes 6 servings.
*One ready-to-use, (10-inch) pizza shell may be used.
Nutritional Analysis Per Serving: 246 Cal., 14 g pro., 8 g fat (27% Cal. from fat), 34 g carb., 16 mg chol., 4 g fiber and 805 mg sodium.
Grape, Cheese and Salsa Pita Sandwiches
Ingredients:
1 cup California seedless grapes, halved
1 cup shredded Monterey Jack cheese
1/2 cup shredded carrots
1/4 cup chopped celery
salt and pepper to taste
4 pita breads, halved
prepared salsa
Directions:
Lightly mix grapes, cheese, celery, salt and pepper; refrigerate until lunch time. To serve, fill pita halves with grape filling and salsa.
Makes 4 servings.
Nutritional Analysis Per Serving: 300 cal., 13.6 g pro., 9.7 g fat (28% Cal. from fat), 40.6 g carb., 25 mg chol., 1.4 g fiber and 499 mg sodium.
Fast, Fabulous Five-Cup Salad
Ingredients:
1 cup green California seedless grapes
1 cup red California seedless grapes
1 cup pre-cut romaine lettuce
1 cup pre-cut iceberg lettuce
1 cup pre-cut shredded carrots
Honey-Lime Dressing
Directions:
Mix grapes, lettuce and carrots. Add Honey-Lime Dressing and toss to mix. Makes 6 servings.
Honey-Lime Dressing:
Combine 1/3 cup lime juice, 1/4 cup honey, 1 teaspoon grated lime peel, 1 teaspoon salt and a generous dash of cayenne pepper; mix well until all ingredients are blended.
Makes about 1/2 cup.
Nutritional Analysis Per Serving: 95.7 Cal., 1 g protein, .4 g fat (4% Cal. from fat), 24.8 g carb., 0 mg chol., 1 g fiber and 365 mg sodium.
Practically Perfect Picnic Salad
1 cup California seedless grapes
1 can (15 oz.) small white beans, drained
1/2 cup diced celery
1/4 cup minced green onion
2 tablespoons chopped parsley
Lemon-Mustard Dressing
Lettuce leaves
Directions:
Combine all ingredients except lettuce; mix well. Serve on lettuce leaves.
Makes 4 servings.
Nutritional Analysis Per Serving: 248 Cal., 10.2 g pro., 7.6 g fat (22% Cal. from fat), 36.6 g carb., 0 mg chol., 9.3 g fiber and 170 mg sodium.
Lemon-Mustard Dressing: Combine 2 tablespoons vegetable oil, 2 tablespoons lemon juice, 1 teaspoon Dijon-style mustard, 1/4 teaspoon salt and 1/4 teaspoon pepper; mix well. Makes 1/4 cup.
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