Weekly Wellness Recipe

 Chicken Kiev

from the Houston Junior League Cookbook  

Fat 4.4

Protein 24.8

Carbohydrates   -

Calories 148

per serving

INGREDIENTS:

22

2.4

3.2

220

5 whole chicken breasts, halved and boned
  Salt
1 heaping Tablespoon chopped green onion
1 heaping Tablespoon chopped parsley
1 stick butter, cut into 10 slices 
  Flour
2 eggs, slightly beaten
  Dry bread crumbs

INGREDIENTS for Sour Cream Sauce:1/2 cup sliced mushrooms
2 teaspoons butter
1 pint sour cream
1 Tablespoon chopped chives

TO PREPARE:
For the Chicken, place each piece of chicken, boned side up, between two pieces of wrap.  Working out from center, pound to form cutlets about 1/4-inch thick.  Peel off wrap.  Sprinkle with salt.  Combine green onion and parsley; sprinkle equal amounts on each cutlet.  Place slice of butter on each cutlet; roll as a jelly roll, tucking in ends of meat.  Press to seal well.  Dust with flour; dip in beaten eggs; roll in bread crumbs.  Chill for at least 1 hour.  Fry in deep, hot fat (340 degrees) about 5 minutes or until golden brown.  Sour Cream Sauce may be served with chicken.

For the Sour Cream Sauce, saute mushrooms in butter.  Add sour cream and chives.  Heat thoroughly.  Pour over, or serve with Chicken Kiev.
SERVINGS: 10 small
HEERLIKE VIR 'N GESONDE HOOFMAALTYD

GEVULDE HOENDERBORS

1 groot hoender 100g maer maalvleis 1 sny witbrood in water geweek en droog uitgedruk 1 eier 125ml suurroom 2 uie + 5 tamaties geursel, bv  neut, \paprika ens)

Kalorieë    Proteine    Vet    Koolhidraat      368             36g        13g         18g

Ontbeen die hoender. Sny die ontbeende bors in filette. Maak die vulsels van die res van die hoendervleis. Maal die vleis en voeg die maalvleis, eier ,brood en geursel by. Meng goed, vul elke hoenderfillet daarmee en rol op. Heg met pennetjies of tou. Plaas hoenderrolle met gekapte uie en tamaties  in kastrol en smoor. Draai hitte na laag en laat prut vir 15 min.Draai rolle om en herhaal tyd. Maak sous dik deur groente en pansap deur sif te druk en suurroom by te voeg. Geur soos verkies

Tangy Tortillas.

For a flavorful, hearty and healthy start/light supper
 Serves 2 

Nutritional Analysis  Per Serving:
Calories: 310
Protein: 33 grams
Fat: 5 grams
Carbohydrates: 36 grams

Ingredients: 1/4 avocado
4 corn tortillas
6 egg whites
2 soy sausage patties
prepared tomato salsa
1 scallion, chopped

Directions:Peel avocado, dice and set aside. Wrap tortillas in foil and place in a 350-degree oven to heat while preparing the eggs and sausage. In a nonstick skillet or a skillet sprayed with pan spray over medium-low heat, crumble sausage patties and stir just long enough to heat the sausage thoroughly. Remove the sausage to a covered bowl and set aside.

Wipe out the skillet with a paper towel, spray with pan spray and return skillet to the heat. Whisk the egg whites with a fork and pour into the heated pan. Cook, stirring frequently, until eggs are scrambled.

To assemble, place two tortillas on each of two plates. Evenly divide sausage, egg whites and avocado among the tortillas. Top with chopped scallions and salsa, and roll tortilla around filling.