Food and Health Communications Recipe in Fall Issue of USAT Magazine

Chicken, Potatoes, Fruit and Veggies

Ingredients:

3 chicken breast halves

3 lemons, juice only

1/4 cup chopped parsley

3 pounds potatoes, peeled

1 cup skim milk or fat-free half and half

2 tablespoons Parmesan cheese

Garlic powder, black pepper

Peach salsa (below)

1 zucchini, quartered and sliced

Directions:

Slice the chicken breast into thin strips and season with lemon and parsley. Bake in the oven at 375F until done.

Quarter the potatoes and place in cold water. Cook slowly over medium heat for 30 minutes or until very soft. Drain water, mash or mix with hand beaters and incorporate warm skim milk, Parmesan, garlic and black pepper.

Combine all ingredients in large bowl; toss gently. Serve immediately or refrigerate up to 4 hours before serving.

Make the peach salsa:

Peach Salsa

2 peaches, cored and cubed

1 ripe tomato, cored and cubed

2 tablespoons hot pepper, diced

1/4 cup diced onion

1 tsp vinegar

Optional: chopped cilantro

Serves 6. Each 1/2 cup serving: 29 calories, 0 g fat,

0 g saturated fat, 0 mg cholesterol, 1 mg sodium, 6 g carbohydrate, 2 g fiber,
1 g protein.

Slice the zucchini and microwave in a covered container or steam until tender, just a few minutes.

Assemble the plate as pictured. Add a slice of whole grain bread as desired.

Serves 6. Each serving, 1 plate: 378 calories, 3.5 g of fat, 1 g saturated fat, 0 g trans fat, 66 mg cholesterol, 114 mg sodium, 56 g carbohydrate, 6 g fiber, 10 g sugars, 30 g protein.

Add 1 teaspoon light margarine to each serving for potatoes and veggies: 395 calories, 5.5 g fat.

Add 1 slice whole grain bread (and 1 teaspoon margarine) per serving: 514 calories, 8 g fat, 2 g saturated fat, 0 g trans fat, 66 mg cholesterol, 454 mg sodium, 78 g carbohydrate, 8 g fiber, 14 g sugar, 34 g protein.