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Rosemary Baked Chicken, Couscous with Cashews and Spinach Mixed Salad
Rosemary Baked Chicken
* 4 oz. boneless chicken breast
* 2 tbsp. low sodium breadcrumbs
* 1 tsp. dried rosemary
* 1 serving cooking spray
* 2 tbsp. 1% (lowfat) milk
Directions:
Preheat oven to 350 degrees F. Lightly spray a baking pan with cooking spray. Rinse chicken and pat dry. Pour milk into a shallow dish. Combine breadcrumbs and rosemary in another shallow dish. Coat chicken with milk, then dredge in the breadcrumb mixture. Discard any excess mixture. Arrange chicken in the prepared pan and bake for about 15 to 20 minutes until no longer pink, or until internal temperature is 170° F.
Spinach Mixed Salad
* 1 cup fresh spinach
* 2 cups lettuce, romaine or lettuce of choice
* 6 cherry tomatoes
* 3 tbsp. fresh shredded carrots
* 3 tbsp. olive oil and vinegar dressing (light)
Directions:
Rinse and dry spinach and salad greens; tear into bite size pieces in a large salad bowl.Cut tomatoes in half. Toss all ingredients and serve.
Couscous with Cashews
* 2/3 cup vegetable broth
* 4 tbsp. dry couscous
* 6 whole medium cashews
Directions:
Heat broth to boiling; add couscous, stir and let rest for about 5-6 minutes until liquid is absorbed. Coarsely crush cashews and stir in. Serve.
Nutrition Facts per serving: Calories 663.5; Calories from Fat 132.5 kilocalories; Total Fat 15 grams; Saturated Fat 2.5 grams; Cholesterol 67.4 milligrams; Sodium 683.2 milligrams; Total Carbohydrate 97.7 grams; Net Carbohydrate 87.5 grams; Dietary Fiber 10.3 grams; Sugars 44.5 grams; Protein 39.8 grams
This healthy recipe came from eDiets Heart Smart Plan. If you’re interested, take our Free Diet Profile and see if this plan is right for you.
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