Makes 4 servings
Serving size: 3 oz (about 4 large shrimp)

    16 large shrimp                                              
    2 tablespoons olive oil                                      
    1-2 tablespoons water                                        
    1/2 cup chopped parsley                                      
    3 cloves garlic, minced                                      
    1 cup bread crumbs (see recipe)                              
    2 teaspoons paprika                                          
    1 large lemon, cut into wedges                                

1. With a small knife, cut down the back of the shrimp, but not all the way through, and flatten slightly. Place shrimp in a baking dish.

2. Combine olive oil, water, parsley, garlic, bread crumbs, and paprika. Mix thoroughly, and spoon mixture on each shrimp. Bake for 10 minutes at 400 degrees and garnish with lemon wedges.

EXCHANGES:
Starch 1
Lean Meat 3

NUTRITION FACTS:
Calories   255(Calories from Fat 83)
Total Fat   9 grams
Saturated Fat 2 grams
Cholesterol 167 milligrams
Sodium   426 milligrams
Total Carbohydrate 21 grams
Dietary Fiber 1 gram
Sugars   2 grams
Protein   22 grams

Makes 4 servings

    1 can (or 14 1/2 oz) chicken broth      
    1/2 cup nonfat plain yogurt                                  
    1/4 cup grated Parmesan cheese                                
    1 teaspoon dried dill weed or dried basil leaves, crushed    
    3 cups hot cooked corkscrew macaroni (about 21/2 cups dry), cooked without salt
    1 cup cherry tomatoes cut in half                            
    1 cup frozen peas                                            
    1/2 cup sliced mushrooms (about 2 oz)                        
    1 small red onion, chopped (about 1/2 cup)                    
    2 cups cubed cooked chicken                                  
    Lettuce leaves                                                

1. In medium bowl, with fork, mix broth, yogurt, cheese, and dill weed.

2. In large shallow nonmetallic dish toss macaroni, tomatoes, peas, mushrooms, onion, chicken, and broth mixture until evenly coated. Refrigerate at least 4 hours or overnight, stirring occasionally. Serve on lettuce. If desired, garnish with additional tomato.

EXCHANGES
Starch       2
Vegetable       1
Meat, very lean      4
Fat       1/2

PYRAMID SERVINGS
Starch       2
Meat       2
Vegetable       1

NUTRITION FACTS
Calories       353(69 calories from fat)
Fat       8 g
Saturated Fat       3 g
Cholesterol       68 mg
Sodium       457 mg*
Carbohydrate       37 g
Dietary Fiber       4 g
Sugars       8 g
Protein       32 g

* >400 mg of sodium

Makes 6 servings
Prep: 15 min
Marinate: 3 hr
Bake: 45 min

    6 boneless, skinless chicken breasts halves (about 1 3/4 pounds)
    1/2 cup unsweetened grape juice or red wine                  
    1 tablespoon grated orange peel                              
    1/2 cup orange juice                                          
    1 tablespoon grated lemon peel                                
    1/2 cup lemon juice                                          
    2 tablespoons chopped fresh cilantro                          
    1 1/2 teaspoons chopped fresh oregano leaves or 1/2 teaspoon dried oregano leaves
    1 teaspoon ground cumin                                      
    1/2 teaspoon salt                                            
    1/4 teaspoon crushed red pepper                              
    2 medium green onions, chopped (2 tablespoons)                
    Orange slices, if desired                                    

1. Place chicken in shallow glass or plastic dish.  Mix remaining ingredients except orange slices; pour over chicken.  Cover and refrigerate at least 3 hours but no longer than 24 hours.

2. Heat oven to 375ｰ.  Spray rack in shallow roasting pan with cooking spray.  Remove chicken from marinade; place on rack.  Reserve marinade.  Bake uncovered 35 to 45 minutes, brushing with marinade every 15 minutes, until juice of chicken is no longer pink when centers of thickest pieces are cut.  Discard any remaining marinade.  Serve with orange slices.


NUTRITION FACTS:
Low fiber 1

Serving:
Calories 165 (Calories from Fat 35);
Fat 4g (Saturate 1g);
Cholesterol 75mg;
Sodium 560mg;
Potassium 280mg;
Carbohydrate 5g (Dietary Fiber 0g);
Protein 27g  

%DAILY VALUE:
Vitamin A 0%;
Vitamin C 8%;
Calcium 2%;
Iron 6%;
Folic Acid 2%;
Magnesium 6%  

DIET EXCHANGES:
4 Very-Lean Meat,
1 Vegetable

1 3/4 pounds skinned chicken drumsticks (approximately)      
1/3 cup spicy brown mustard                                  
3 tablespoons dark corn syrup                                
2 cloves garlic, minced                                      
1/4 teaspoon hot pepper sauce                                

1.  Arrange chicken spoke-fashion in a round dish, thick ends toward the outside of the dish.
2.  Combine rest of ingredients.  Spoon over chicken to coat well.  Cover with plastic wrap.  Microwave on HIGH for 12 minutes.  Remove from oven.
3.  Stir juices in chicken dish into remaining sauce.  Cover and microwave on HIGH for 5 minutes.  Pass separately as a dipping sauce.


EXCHANGES:
Lean Meat 3
Fruit 1

NUTRITION FACTS:
Calories 177
Carbohydrate 9 grams
Protein 24 grams
Fat 5 grams
Saturated fat 1 grams
Cholesterol 87 milligrams
Fiber trace
Sodium 281 milligrams

1. Serve moderate portions of the lean cuts of meat, or trim off excess fat from meat before cooking or before cooking or before serving.  Moderate eat shellfish and organ meats because they are higher in dietary in cholesterol than red meats.

2. Use more poultry or chicken and fish.

3. Try to use cooking methods that do not consistently add unnecessary fat to the daily diet; broil or boil instead of fat foods.

4. Use soft margarine for table or bread spread.
      Nutritionist recommend a diet pattern that contains more fish and poultry, to avoid rich and overly sweet foods like pies and pastries, a balanced diet low on saturated fats.

Makes 4 servings
Serving size: 1/2 cup


1/2 pound broccoli florets                                    
    1 large or 2 small sweet red bell pepper, cut into strips      
    1 large or 2 small orange                                      
    1/4 teaspoon grated orange peel                                
    1 teaspoon sesame oil for flavor                              

1.  Microwave broccoli; red peppers, and 2 Tbsp. of water in covered casserole on HIGH for 6-8 minutes, until broccoli is tender-crisp, stirring once.  Drain.  Save juice for soup.
2.  Peel and section oranges, saving juice.  Add grated peel and oil to orange juice.  Microwave on HIGH 20-30 seconds until bubbly.
3.  Drizzle with orange juice mixture.


EXCHANGES:
Vegetable 2

NUTRITION FACTS:
Calories 53
Carbohydrate 9 grams
Protein 2 grams
Fat 1 grams
Saturated fat trace
Cholesterol 0 milligrams
Fiber 4 grams
Sodium 14 milligrams

Makes 4 servings

INGREDIENTS:
1 pound white fish, fresh or frozen                          
 2 cups assorted fresh mixed fruits (strawberries, grapes, and melon work well)
1/3 cup sliced celery                                        
1 tablespoon lite mayonnaise                                  
1/3 cup low-fat lemon-flavored yogurt                        
2 scallion, thinly sliced                                    
12 leafs tender lettuce

1.  Steam or poach fish until just cooked.  It will be white all the way through and flake easily.
2.  Drain well and chill.  Flake into chunks.
3.  Combine with fruit and celery
4.  Combine mayonnaise, yogurt, and onions. Pour over fish mixture and stir gently.
5.  Refrigerate until ready to serve.  Serve on lettuce.


EXCHANGES:
Learn Meat  4
Fruit            1
Fat              1

NUTRITION FACTS:
Calories 192
Carbohydrate 14 grams
Protein 26 grams
Fat 4 grams
Saturated fat 1 gram
Cholesterol 51 milligrams
Fiber 2 grams
Sodium 152 milligrams