Betty Crocker The 300 Calorie Cookbook

300 tasty meals for eating healthy every dayBy Betty Crocker

John Wiley & Sons

Copyright © 2010 John Wiley & Sons, Ltd
All right reserved.
ISBN: 978-0-470-08059-7

Chapter One

center of the plate

After a long day, there’s nothing so satisfying as having a delicious, hearty piece of meat at the center of your plate. “Hearty” doesn’t have to mean “calorie-filled,” though, so you’ll be able to have a side or two-and some dessert!

Honey-Glazed Chicken Breasts 12 Baked Chicken with Fennel Butter 13 Antipasto Chicken 14 Feta-Topped Chicken 15 Orange- and Ginger-Glazed Chicken 16 Baked Oregano Chicken 17 Thai Chicken with Basil 18 Blue Cheese Chicken Tenders 19 Italian Chicken Bracciole 20 Asian Turkey with Red Onion Salsa 21 Herbed Salisbury-Mushroom Steaks 22 Tex-Mex Meat Loaf 23 Oriental Pot Roast 24 Beef Tenderloin with Pear-Cranberry Chutney 25 Beef with Spiced Pepper Sauce 26 Honey-Mint Lamb Chops 27 Mustard Lamb Chops 28 Plum-Mustard Pork Chops 29 Cajun Smothered Pork Chops 30 Caribbean Pork Roast 31 Caramelized Pork Slices 32 Italian Roasted Pork Tenderloin 33 Peppered Pork in Mushroom Sauce 34 Pork Medallions with Hot Pineapple Glaze 35 Pork Tenderloin with Rosemary 36 Tuna with Three-Herb Pesto 37 Orange and Dill Pan-Seared Tuna 38 Citrus Salmon 39 Broiled Salmon with Orange-Mustard Glaze 40 Snapper with Sauted Tomato Pepper Sauce 41 Cajun Oven-Fried Trout 42 Graham-Crusted Tilapia 43 Mediterranean Sole with Ratatouille 44 Spinach-Filled Fish Rolls 45 Shrimp and Scallops in Wine Sauce 46 Corn ‘n Crab Cakes 47

260 calories

honey-glazed chicken breasts

Prep Time: 10 Minutes Start to Finish: 1 Hour Makes: 6 servings

6 boneless skinless chicken breasts (about 1 3/4 lb) 1/2 cup orange juice 1/2 cup honey 2 tablespoons lemon juice 1/4 teaspoon salt Grated orange peel, if desired

1. Heat oven to 375F. Spray 139-inch pan with cooking spray. Place chicken in pan. In small bowl, mix remaining ingredients except orange peel; pour over chicken.

2. Cover with foil. Bake 20 minutes. Remove foil; turn chicken. Bake 20 to 30 minutes longer or until juice of chicken is clear when center of thickest part is cut (170F). Sprinkle with orange peel.

1 Serving: Calories 260 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 80mg; Sodium 170mg; Total Carbohydrate 26g (Dietary Fiber 0g; Sugars 26g); Protein 29g % Daily Value: Vitamin A 0%; Vitamin C 8%; Calcium 0%; Iron 6% Exchanges: 1 1/2 Other Carbohydrate, 4 Very Lean Meat, 1/2 Fat Carbohydrate Choices: 2

serve with

Serve these sweetly glazed chicken breasts with steamed brown rice and a tossed green salad.

290 calories

baked chicken with fennel butter

Prep Time: 15 Minutes Start to Finish: 1 Hour 15 Minutes Makes: 6 servings

6 bone-in chicken breasts (about 3 lb) 1/4 cup butter or margarine, softened 4 1/2 teaspoons chopped fresh or 1 1/2 teaspoons dried basil leaves 1 tablespoon chopped fresh or 1 teaspoon dried parsley flakes 1/2 teaspoon fennel seed 1/8 teaspoon pepper

1. Heat oven to 375F. Spray rack in shallow roasting pan with cooking spray.

2. Gently loosen skin from chicken with fingers. In small bowl, mix remaining ingredients. Spread butter mixture between chicken breast meat and skin; cover breast with skin. Place chicken, skin side up, on rack in pan.

3. Bake uncovered 50 to 60 minutes or until juice of chicken is clear when thickest part is cut to bone (170F).

1 Serving: Calories 290 (Calories from Fat 150); Total Fat 17g (Saturated Fat 7g; Trans Fat 0g); Cholesterol 115mg; Sodium 130mg; Total Carbohydrate 0g (Dietary Fiber 0g; Sugars 0g); Protein 34g % Daily Value: Vitamin A 8%; Vitamin C 0%; Calcium 2%; Iron 6% Exchanges: 5 Lean Meat, 1/2 Fat Carbohydrate Choices: 0

health smart

Herbs and spices are great ways to add flavor without adding many calories. Other great seasoning ideas for this baked chicken dish would be to use fresh thyme, fresh tarragon or paprika.

270 calories

antipasto chicken

Prep Time: 10 Minutes Start to Finish: 30 Minutes Makes: 4 servings

1 tablespoon olive or vegetable oil 4 boneless skinless chicken breasts (about 11/4 lb) 1 teaspoon garlic-pepper blend 1 jar (6 oz) marinated artichoke hearts, undrained 1 small bell pepper (any color), chopped (1/2 cup) 2 medium tomatoes, chopped (1 1/2 cups) 1 can (2 1/4 oz) sliced ripe olives, drained 1 tablespoon chopped fresh or 1 teaspoon dried basil leaves Crumbled feta cheese, if desired

1. In 12-inch skillet, heat oil over medium heat. Sprinkle chicken with garlic-pepper blend. Cook in skillet about 8 minutes, turning once, until brown.

2. In medium bowl, mix remaining ingredients except cheese (if necessary, cut large artichoke pieces in half). Spoon mixture over chicken. Cook about 10 minutes longer or until juice of chicken is clear when center of thickest part is cut (170F). Sprinkle with cheese.

1 Serving: Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 360mg; Total Carbohydrate 10g (Dietary Fiber 4g; Sugars 2g); Protein 33g % Daily Value: Vitamin A 15%; Vitamin C 25%; Calcium 6%; Iron 15% Exchanges: 1/2 Other Carbohydrate, 1 Vegetable, 41/2 Very Lean Meat, 11/2 Fat Carbohydrate Choices: 1/2

220 calories

feta-topped chicken

Prep Time: 10 Minutes Start to Finish: 25 Minutes Makes: 4 servings

4 boneless skinless chicken breasts (about 1 1/4 lb) 2 tablespoons balsamic vinaigrette dressing 1 teaspoon Italian seasoning 1/4 teaspoon seasoned pepper blend 1 large plum (Roma) tomato, cut into 8 slices 1/4 cup crumbled feta cheese (1 oz)

1. Set oven control to broil. Spray rack of broiler pan with cooking spray. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper blend.

2. Place chicken on rack in pan. Broil with tops 4 inches from heat about 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170F).

3. Top each chicken breast with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

1 Serving: Calories 220 (Calories from Fat 80); Total Fat 8g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 90mg; Sodium 260mg; Total Carbohydrate 3g (Dietary Fiber 0g; Sugars 3g); Protein 33g % Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 6%; Iron 8% Exchanges: 4 1/2 Very Lean Meat, 1 Fat Carbohydrate Choices: 0

try this

Feta cheese crumbles are available in a variety of flavors. Some have sun-dried tomatoes, basil or cracked pepper added. Any of these would be yummy in this recipe.

210 calories

orange- and ginger- glazed chicken

Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 4 servings

4 boneless skinless chicken breasts (about 1 1/4 lb) 1/3 cup orange marmalade spreadable fruit 1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger 1 teaspoon Worcestershire sauce

1. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet about 5 minutes or until brown on bottom. Turn chicken. Stir in remaining ingredients; reduce heat to low.

2. Cover; simmer 10 to 15 minutes, stirring sauce occasionally, until sauce is thickened and juice of chicken is clear when center of thickest part is cut (170F). Cut chicken into thin slices. Spoon sauce over chicken.

1 Serving: Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 70mg; Sodium 85mg; Total Carbohydrate 19g (Dietary Fiber 0g; Sugars 13g); Protein 25g % Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 0%; Iron 6% Exchanges: 1 Other Carbohydrate, 31/2 Very Lean Meat, 1/2 Fat Carbohydrate Choices: 1

try this

It’s easy to finely chop fresh gingerroot ahead of time and freeze to use as needed.

180 calories

baked oregano chicken

Prep Time: 10 Minutes Start to Finish: 35 Minutes Makes: 4 servings

1/4 cup dry bread crumbs 2 tablespoons grated Parmesan cheese 1/4 teaspoon dried oregano leaves 1/8 teaspoon garlic salt 1/8 teaspoon pepper 1/4 cup Dijon mustard 4 boneless skinless chicken breasts (about 11/4 lb)

1. Heat oven to 425F. Spray 15x10x1-inch pan with sides with cooking spray.

2. In small bowl, mix bread crumbs, cheese, oregano, garlic salt and pepper. Spread mustard on all sides of chicken breasts; coat with bread crumb mixture. Place in pan.

3. Bake uncovered about 25 minutes or until juice of chicken is clear when center of thickest part is cut (170F).

1 Serving: Calories 180 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 75mg; Sodium 410mg; Total Carbohydrate 4g (Dietary Fiber 0g; Sugars 0g); Protein 28g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 8% Exchanges: 4 Very Lean Meat, 1 Fat Carbohydrate Choices: 0

serve with

Here’s a great meal idea: Serve these breaded chicken breasts with broccoli spears and sliced fresh tomatoes.

260 calories

thai chicken with basil

Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 4 servings

4 boneless skinless chicken breasts (about 1 1/4 lb) 2 tablespoons vegetable oil 3 cloves garlic, finely chopped 2 red or green jalapeo chiles, seeded, finely chopped 1 tablespoon fish sauce 1 teaspoon sugar 1/4 cup chopped fresh basil leaves 1 tablespoon chopped fresh mint leaves 1 tablespoon chopped unsalted dry-roasted peanuts

1. Cut each chicken breast into 8 pieces; set aside.

2. In wok or 12-inch skillet, heat oil over medium-high heat. Cook garlic and chiles in oil, stirring constantly, until garlic is just golden.

3. Add chicken; cook 8 to 10 minutes, stirring frequently, or until chicken is no longer pink in center. Stir in fish sauce and sugar. Sprinkle with basil, mint and peanuts.

1 Serving: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 90mg; Sodium 430mg; Total Carbohydrate 4g (Dietary Fiber 1g; Sugars 2g); Protein 33g % Daily Value: Vitamin A 8%; Vitamin C 10%; Calcium 4%; Iron 8% Exchanges: 41/2 Lean Meat Carbohydrate Choices: 0

serve with

Serve this exotic chicken dish with basmati or jasmine rice and a crisp salad with Asian dressing, which adds extra flavor, color and nutrients to the meal.

230 calories

blue cheese chicken tenders

Prep Time: 5 Minutes Start to Finish: 20 Minutes Makes: 4 servings

1 tablespoon vegetable oil 1 lb uncooked chicken breast tenders (not breaded) 1 tablespoon lemon juice 1 clove garlic, finely chopped 1/3 cup blue cheese dressing Crumbled blue cheese, if desired Toasted walnuts, if desired

1. In 10-inch skillet, heat oil over medium-high heat. Cook chicken, lemon juice and garlic in oil 8 to 10 minutes, stirring occasionally, until chicken is no longer pink in center.

2. Stir in dressing. Cook 2 to 4 minutes, stirring frequently, until hot. Sprinkle with blue cheese and walnuts.

Note: To toast walnuts, heat oven to 350F. Spread walnuts in ungreased shallow pan. Bake uncovered 6 to 10 minutes, stirring occasionally, until light brown. Or sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until walnuts begin to brown, then stirring constantly until light brown.

1 Serving: Calories 230 (Calories from Fat 130); Total Fat 14g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 55mg; Sodium 300mg; Total Carbohydrate 2g (Dietary Fiber 0g; Sugars 0g); Protein 24g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 0% Exchanges: 3 Medium-Fat Meat Carbohydrate Choices: 0

250 calories

italian chicken bracciole

photo on page C-2

Prep Time: 25 Minutes Start to Finish: 1 Hour 40 Minutes Makes: 6 servings

4 slices bacon, chopped 1 medium onion, chopped (1/2 cup) 1 clove garlic, chopped 1/4 cup Italian-style dry bread crumbs 1/4 cup grated Parmesan cheese 2 tablespoons chopped fresh rosemary leaves 1 egg 6 boneless skinless chicken thighs (about 1 1/2 lb) 1 tablespoon olive oil 1 tablespoon butter or margarine 1 can (14.5 oz) diced tomatoes with Italian-style herbs, undrained 3 tablespoons tomato paste

1. Heat oven to 350F. Spray 11×7-inch (2-quart) glass baking dish with cooking spray.

2. In 12-inch skillet, cook bacon over medium-high heat, stirring frequently, until crisp. Reduce heat to low. Add onion and garlic; cook 2 to 3 minutes, stirring occasionally, until soft. Remove from heat; stir in bread crumbs. Add cheese, rosemary and egg; mix well.

3. Unfold chicken thighs so inside faces up. Spoon about 2 tablespoons stuffing onto each thigh. Fold over and secure with toothpicks. In same skillet, heat oil and butter. Cook chicken in skillet 2 minutes on each side until brown. Place in baking dish. Mix tomatoes and tomato paste; pour over chicken.

4. Cover with foil. Bake 1 hour to 1 hour 15 minutes or until thermometer inserted in center of stuffing reads 165F.

1 Serving: Calories 250 (Calories from Fat 130); Total Fat 14g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 90mg; Sodium 500mg; Total Carbohydrate 9g (Dietary Fiber 1g; Sugars 4g); Protein 21g % Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 10%; Iron 15% Exchanges: 1/2 Other Carbohydrate, 3 Medium-Fat Meat Carbohydrate Choices: 1/2

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Excerpted from Betty Crocker The 300 Calorie Cookbookby Betty Crocker Copyright © 2010 by John Wiley & Sons, Ltd. Excerpted by permission.
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