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Main Dishes 3


6 small boneless, skinless chicken breasts (or 3 larger breasts cut in half)
Olive oil or olive oil spray
Salt and pepper to taste
5 ounces baby spinach leaves, cleaned
3 cloves garlic
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1 teaspoon Worcestershire sauce
1/2 teaspoon Dijon mustard
1 teaspoon anchovy paste
4 teaspoons olive oil
1-1/2 tablespoons freshly grated Parmesan cheese
Salt and pepper taste
Additional Parmesan cheese

Sprinkle the chicken breasts with salt and pepper. Spray or drizzle with olive oil. Heat a grill pan over high heat. Add the chicken and brown on both sides until cooked through, about 3 minutes per side depending on thickness. Remove from pan and keep warm.
Meanwhile make the dressing. Place the garlic, mayonnaise, lemon juice, Worcestershire sauce, mustard, anchovy paste, olive oil and 1-1/2 tablespoons Parmesan cheese in a mini-processor. Process until well combined. Add pepper and taste for salt. If the dressing is thicker than you like, thin with just a little water. Drizzle over the spinach leaves and toss to combine.
Place the spinach on a plate. Slice chicken and place on spinach. Sprinkle with extra Parmesan. Serve immediately.

Spaghetti Squash Florentine

4 pounds spaghetti squash -- halved lengthwise
1 cup nonfat ricotta cheese
1 10 ounce pa frozen chopped spinach -- thawed and drained
2 eggs, beaten
1 teaspoon Italian seasoning -- crushed
1/4 teaspoon salt
2 tablespoons grated Parmesan cheese
1/2 cup mozzarella cheese -- shredded
1 3/4 cups spaghetti sauce
1/2 cup mozzarella cheese -- shredded
STOVETOP: In 6-quart Dutch oven over high heat, in boiling water, cook
squash 20 minutes or until fork-tender. Remove from water. Halve squash lengthwise; remove seeds. MICROWAVE: Halve squash lengthwise. Scrape out seeds. Place cut-side down on a microwave-safe dish and cook for about 20 minutes on HIGH or until fork-tender, turning over once and covering with wax paper. Cool squash slightly and with a fork separate into strands. Set aside.

Meanwhile, in medium bowl, combine ricotta cheese, spinach, egg
beaters, and seasonings; mix well. Spread evenly in a 13x9-inch baking dish coated with cooking spray. Spread the Parmesan and nonfat mozzarella cheeses over the spinach mixture.

In a large bowl, combine the squash and spaghetti sauce; toss to coat
well. Arrange squash mixture on spinach mixture; top with the part skim
milk mozzarella cheese. Cover with foil; bake at 375° F. for 30
minutes or until hot and bubbly. makes 6 servings.


1 md Spaghetti squash -(about 2-3 lb)
1 Garlic clove, crushed
1 md Onion, chopped
1/4 c Parsley, chopped
1 pn Basil
1 pn Clove, ground
1 1/2 c Chicken broth
1 Chicken breast-(whole)
4 T Butter
1 c Mushrooms, sliced
2 T Shallots or scallions,-chopped
2 T Flour (soy or oat)
3/4 c Cream, whipping
2 t Vermouth, dry
1 t Lemon juice
1/4 c Parmesan cheese, grated
Hot sauce
Pepper (ground)
Salt, to taste

Boil squash in large pot for 45 minutes until soft. Drain and let cool.
Preheat oven to 375 degrees F. Divide squash in half and remove the
seeds. Scrape the squash out into a bowl. chicken

Boil onion, garlic, clove, parsley, basil and chicken broth in a skillet.
Reduce heat and add chicken. Cook for 4 minutes each side. Remove
chicken. Reduce broth to 1 cup. Cut chicken into strips.

Saute shallots or scallions in 2 T of butter for 2 minutes. Add
mushrooms, continue cooking until soft.

Melt remaining butter in saucepan. Add flour and cook for two minutes
stirring continuously.

Add vermouth, nutmeg, dash of hot pepper sauce, lemon juice and salt (if
desired) and pepper. Cook until thick (4 minutes). Combine everything
into a greased baking dish and top with parmesan cheese. Bake for 20
minutes until lightly browned.

Oven Fried Chicken With Gravy
4 Servings
    2/3 c  Almond FLour
      1 t  Salt
    1/2 t  Pepper
    1/2 t  Dry Mustard
    1/2 t  Celery Salt
      1 t  Paprika
  3 1/2 lb Chicken Pieces
    1/2 c  Butter
Combine the flour, salt, pepper, dry mustard, celery salt, and
paprika in a brown paper bag. Wash and dry the chicken pieces. Shake
the chicken pieces one at a time in the flour mixture. Melt the butter
in a shallow baking dish, large enough to hold the chicken in one layer.
Arrange the chicken pieces in the dish and turn them once to coat both
sides in the butter. Bake at 375 degrees F. uncovered, for 75 minutes
turning once. Remove the chicken to a preheated serving platter. Place
the roasting pan over a low heat and add 1 teaspoon xanthun gum to the
chicken drippings and butter. Scrape the the sediment from the bottom
and blend thoroughly. Stir in two cups of hot water and keep stirring
until the gravy thickens.
Per Serving: 883 Cal (74% from Fat, 25% from Protein, 2% from Carb); 54
g Protein; 72 g Tot Fat; 4 g Carb; 2 g Fiber; 79 mg Calcium; 5 mg Iron;
1017 mg Sodium; 309 mg Cholesterol

Mozzarella Parmigiana

Yield: 6 Servings

1/2 c Soy Flour
3 Eggs,Beaten
4 oz Mozzarella cheese,Shredded
1 c LC Bread Crums Or Crushed Pork Rinds
3 T Parmesan Cheese,Grated
1 c Oil
2 c Spaghetti sauce,Lowest Carb You Can Find (newmans Own Is Good)
16 oz mozzarella cheese,Cut InTo 8 Slices Lengthwise

Coat cheese slices in flour, dip in egg and bread crumbs then in egg
and bread crumbs again. Fry in hot oil until browned a minute or two on
each side.  Spray baking dish with Pam, spoon small amount of spaghetti sauce on
bottom of baking dish, put layer of fried moazzarella cheese in baking dish.
Sprinkle with grated parmesan cheese and shredded mozzarella cheese.
Top with the rest of the sauce and bake at 375 degrees for 20 minutes.
Serve immediately.
*NOTE - Carb count is high because of the spaghetti sauce. Find a good LC one to lower the carbs when (if) you make this.*

Per Serving: 722 Cal (78% from Fat, 15% from Protein, 7% from Carb); 27
g Protein; 63 g Tot Fat; 13 g Carb; 2 g Fiber; 580 mg Calcium; 2 mg
Iron; 823 mg Sodium; 200 mg Cholesterol

 Hot Sesame Seed Beef

Yield: 4 Servings

----- MARINADE -----
1 T Rice wine
1/2 t Splenda
1/2 t Baking powder
5 t Sesame oil
5 t Soy sauce
----- TOPPING ----
1 T Sesame seeds
1 1/2 t Hot bean paste
1 1/2 t Hoisin sauce
1 1/2 t Oyster sauce
----- BEEF -----
1 t ginger,Minced
2/3 lb Beef tenderloin
Peanut oil (2-4 T)
4 Lettuce leaves (or less,use bok-choy if you can get it)

Mix together all of the marinade ingredients. Slice the beef across
the grain into thin, diagonal pieces (about the size of your smallest
finger). Marinate for about half an hour.
Heat the wok until a drop of water dropped into it dances around as it
boils. Add enough oil to coat the wok and saute the ginger. Stir-fry
the lettuce. Stir-fry the beef (in batches so the wok doesn't cool down too
Reduce the heat. Return the vegetables to the wok. Add the topping.
Stir around until everything is mixed and heated evenly. Serve.
* Very hot, very simple, very good beef stir-fry -- This recipe has
been floating around for years back east, where it's also known as Hot
Flaming Death.
* Also add any other vegetables that you feel like. Sliced carrots or
broccoli are especially nice.
* Hot bean paste also goes by the name Szechuan bean sauce etc. This
is the main "spicy" ingredient and should be handled with care. Vary this
ingredient to taste.

Per Serving: 315 Cal (74% from Fat, 24% from Protein, 2% from Carb); 18
g Protein; 25 g Tot Fat; 2 g Carb; 0 g Fiber; 43 mg Calcium; 3 mg Iron;
511 mg Sodium; 65 mg Cholesterol