Sesame Shrimp and Rice

Adapted from Simple & Delicious (Aug./Sept. 2010), page 51.

Prep./Total Time: 10 min.
Yield: 4-5 servings

2 (8.8 oz) pkgs. ready-to-serve long grain rice
1 1/2 - 2 cups fresh or frozen snow peas, thawed
2 green onions, sliced
1 tsp. canola oil
1 lb. cooked medium shrimp, peeled and deveined
1 (8 oz) can pineapple tidbits, drained
1 (11 oz) can mandarin oranges, drained
1/3 cup sesame ginger salad dressing
3 Tbs. slivered almonds, toasted

Microwave rice according to package directions.  Meanwhile, in a large skillet or wok, stir-fry snow peas and onions in oil for 1 minute.  Add the shrimp, pineapple, oranges, and salad dressing; cook until heated through and vegetables are crisp-tender.

Notes:
- I debate whether I'd include the pineapple next time or not.  If I do, I think I'll use even less than I did this time--it just seemed to make it a little too sweet.
- Be careful not to overcook your shrimp or it will be rubbery.

Malibu Chicken Bundles

From Healthy Cooking (Dec./Jan. 2009), page 55.

We tried these for dinner last night, and they were delicious! The crushed pineapple and honey Dijon mustard add a nice touch to the classic flavors of chicken cordon bleu. The recipe came from my Healthy Cooking magazine, and so it came with nutrition information.

4 boneless skinless chicken breast halves (4 ounces each)

1/2 cup honey Dijon mustard, divided

4 thin slices deli ham

4 slices reduced-fat Swiss cheese

1 can (8 ounces) unsweetened crushed pineapple, well drained

1-1/2 cups panko (Japanese bread crumbs)

1/4 tsp. salt

1/4 tsp. pepper

Sauce:

1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

1/4 cup reduced-fat sour cream

1/8 tsp. tarragon

Flatten chicken breasts to 1/4-inch thickness. Spread 1 Tbs. mustard over each; layer with ham, cheese, and pineapple. Fold chicken over pineapple; secure with toothpicks. Brush bundles with remaining mustard.

In a shallow bowl, combine the bread crumbs, salt, and pepper. Roll bundles in bread crumb mixture; place in a 11x7x2" baking dish coated with cooking spray. Bake, uncovered, at 350F for 45-50 minutes or until a meat thermometer reads 170F.

Meanwhile, in a small saucepan, combine the sauce ingredients. Cook, stirring occasionally, until heated through. Serve with chicken.

Notes:

- I think the only reduced-fat items I had were the soup and sour cream. Obviously you can use full fat items if that's what you have (or what's on sale!), but it's going to make the dish, well, fattier.

- I bought pineapple tidbits and chopped them up instead of using crushed pineapple.

Nutrition Facts (as recipe is written): 1 chicken bundle with 1/3 cup sauce = 400 calories, 12 g fat (4 g saturated fat), 86 mg cholesterol, 784 mg sodium, 41 g carbohydrate, 2 g fiber, and 36 g protein.

Diabetic Exchanges (as recipe is written): 3 very lean meat, 2 starch, 1-1/2 fat, 1/2 fruit