UNIT THREE LESSON 8 RECIPE

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1 BAKED CHICKEN Ingredients 4 servings 2 servings 1 serving Carbohydrate grams per serving Chicken breast, small (3oz) Garlic, minced 1 Tbsp 2 tsp 1 tsp 0 Onion, small Celery stalk, 1 ½ ¼ 3 1 ½ 1/4 1 Salt 1 tsp ½ tsp ¼ tsp 0 Pepper 2 tsp 1 tsp ½ tsp 0 Total 4 Serving Size: 1 chicken breast 3 oz Preparation Time: 5 minutes Cooking Time: 1 to 1 ½ hours Nutritional information for 1 serving of Baked Chicken METHOD: 1. Wash whole chicken and pat dry. Place in a Dutch oven. 2. Add salt and pepper to taste. 3. Wash, trim, and quarter one stalk of celery and a small onion. Place them around the chicken. 4. Add 1 cup of water. 5. Bake covered for 60 to 80 minutes at 375 degrees or until skin is light brown and juices run clear (not pink) when chicken is pierced. Legs and wings will pull off easily. Internal temperature should be 165 degrees. Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

2 RED POTATO SALAD Ingredients 4 servings 2 servings 1 serving Red potato, quartered, cooked Onion, finely Celery, finely Parsley, fresh, Yogurt, plain, lowfat UNIT THREE LESSON 8 RECIPE 2 cups 1 cups ½ cup 15 6 Tbsp 3 Tbsp 1 ½ Tbsp 1 6 Tbsp 3 Tbsp 1 ½ Tbsp 0 3 Tbsp 1 ½ Tbsp 2 tsp 0 6 Tbsp 3 Tbsp 1 ½ Tbsp 2 Mustard, prepared 1 Tbsp 1 ½ tsp ¾ tsp Carbohydrates grams per Serving 0 Mixed herb seasoning Egg, hard boiled, sliced for garnish ¾ tsp ½ tsp ¼ tsp 0 1 each ½ each ¼ each 0 Paprika for garnish 0 Total 18 Nutritional information for 1 serving of Red Potato Salad: Serving Size: ½ cup Preparation Time: 20 minutes Cooking Time: 10 minutes and chill several hours METHOD: 1. Combine potatoes, onion, parsley, and celery in a large bowl and mix. 2. In a small bowl, stir together yogurt, mustard, and seasoning. 3. Add to vegetables and mix fully. 4. Cover and chill several hours to allow flavors to blend. 5. To serve, garnish with egg slices and paprika. Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

3 ALL-SEASON REFRESHER Ingredients 12 servings 8 servings 4 servings Fruits, sliced 6 cups 4 cups 2 cups 7 Sugar-free gelatin 3 box 2 box 1 box 0 Whipped Topping, low-fat 1½ cup 1 cup ½ cup 1 Water 7 cups 3½ cups 1¾ cups Total 8 Carbohydrate grams per serving Serving Size: ½ cup Preparation Time: 10 minutes Cooking Time: 4 hour Nutritional information for 1 serving of All-Season Refresher: METHOD: 1. Place sugar-free gelatin in a bowl. Add boiling water and mix well. Add cold water and mix. 2. Mix 2 cups of any fruit into gelatin. Cover with plastic wrap and place in refrigerator to set. 3. Top each serving with 2 tablespoons of fatfree whipped topping when ready to serve. TALKING POINTS Aim for no more than 100 calories for your snack. Commercially, there are a lot of 100 calorie portion packages available. Be sure to look at the carbohydrate count on the nutrition label. Aim for no more than 15 grams. Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

4 Baked Chicken Preparation time: 5 minutes Yield: 4 servings Serving size: 1 chicken breast 4 (3 oz) chicken breast 1 Tbsp garlic minced 1 small onion 1 tsp salt 2 tsp pepper ¼ cup water Wash chicken breast and pat dry. Place in a Dutch oven. Add garlic, salt and pepper to taste. Wash, trim, and quarter one stalk of celery and a small onion. Place them around the chicken. Add 1 cup of water. Bake covered for 30 minutes at 375 degrees or until skin is light brown and juices run clear when chicken is pierced. Use a meat thermometer to check internal temperature of 160 degrees.

5 Red Potato Salad Preparation time: 20 minutes Cooking time: 10 minutes Yield: 4 servings Serving size: ½ cup 2 cups cooked and quartered red potatoes 6 tablespoons finely onion 6 tablespoons finely celery 3 tablespoons fresh, parsley 6 tablespoons plain, low-fat yogurt 1 tablespoon prepared mustard ¾ teaspoon mixed herb seasoning 1 hard cooked egg, sliced ½ teaspoon paprika (optional for garnish) Combine potatoes, onion, parsley, and celery in a large bowl. In a small bowl, combine yogurt, mustard and seasoning. Add to vegetables and mix to coat all the vegetables. Cover and chill several hours to allow flavors to blend. To serve, garnish with egg slices and paprika.

6 All Season Refresher Preparation time: 10 minutes Setting time: 4 hours Yield: 4 servings Serving Size: ½ cup 2 cups Fruits, sliced 1 box Sugar-free gelatin 1½ cups Whipped topping 1 cup Boiling water ¾ cup Cold water Place sugar-free gelatin in a bowl. Add boiling water and mix well. Add cold water and mix. Mix 2 cups of any fruit into gelatin. Cover with plastic wrap and place in refrigerator to set. Top each serving with 2 tablespoons of fat-free whipped topping when ready to serve.