Yield is 4 servings (Serving size is 3/4 cup vegetables, 1/3 cup sauce, 1 chicken breast half or 1 chicken thigh and 1 drumstick)

Each serving has 324 calories

Fat: 11.4 grams, Protein: 32.6 grams, Carbohydrate: 22.1 grams, Fiber: 5.2 grams, Cholesterol: 100 mg and Sodium: 818 mg

Ingredients:

2 bone-in chicken breast halves, skinned

2 bone-in chicken thighs, skinned

2 chicken drumsticks, skinned

1/2 Teaspoon salt

1/4 Teaspoon freshly ground black pepper

2 (14 ounce) cans fat-free, less sodium chicken broth

1 cup dry white wine

1/2 Teaspoon chopped fresh thyme

12 baby turnips, peeled (about 8 ounces)

12 baby carrots, peeled (about 8 ounces)

12 pearl onions, peeled (about 8 ounces)

6 fresh flat-leaf parsley springs

2 bay leaves

2 Tablespoons all-purpose flour

3/4 cup green peas

2 Tablespoons chopped fresh flat-leaf parsley

2 Tablespoon butter

Preparation:

1. Melt 1 Tablespoon butter in a Dutch oven over medium-high heat.  Sprinkle chicken evenly with salt and pepper.  Add chicken to pan; saute 5 minutes on each side or until browned.  Remove from pan

2.  Add broth to pan; cook 1 minute, scraping pan to loosen browned bits.  Add wine and next 6 ingredients (thyme, turnips, carrots, pearl onions, parsley springs and bay leaves).  Add chicken back to pan, nestling into vegetable mixture and bring to a boil.

3. Cover chicken, reduce heat, and simmer 20 minutes or until chicken is done.  Discard bay leaves and parsley springs.  Remove chicken and vegetables from the pan.

4. Place a zip-top plastic bag inside a 2 cup measuring glass.  Pour cooking liquid into bag and let stand for 10 minutes (fat will rise to the top).  Seal bag; carefully snip off 1 bottom corner of bag.  Drain drippings back into pan, stopping before fat layer reaches opening.  Discard the fat and return liquid to a boil.  Continue to cook for 5 minutes or reduced to 1 1/2 cups.

5. Melt remaining 1 Tablespoon of butter in a small skillet.  Add flour, stirring until smooth.  Add flour mixture to the cooking liquid which is in the pan; cook 2 minutes or until slightly thick, stir constantly.

6. Return chicken and vegetables mixture to pan, stir in peas.  Cook 3 minutes or thoroughly heated.  Garnish with the chopped parsley.

Ingredients:
1 1/4 Cups Halved Strawberries
3 Tablespoons butter / margarine melted
2 Teaspoons grated Orange Rind
2 Large Eggs
1 1/2 Cups All Purpose Flour
1 1/4 Cups and 2Teaspoons of Sugar
1 Teaspoon Baking Powder
1/2 Teaspoon Salt
Cooking Spray

Preparation:
1. Preheat Oven to 400
2. Combine first 4 ingredients (strawberries, butter, orange rind and eggs) in a blender, and process just until blended.
3. Lightly spoon flour into dry measuring cups and level with a knife.
4. Combine flour, 1 1/4 cups sugar, baking powder and salt into a large bowl.
5. Add the strawberry mixture to the flour mixture and stir just until moist.
6. Spoon batter into 12 muffin cups coated with cooking spray.
7. Sprinkle with 2 teaspoons sugar.
8. Bake at 400 degrees for 20 minutes or until muffins spring back when touched lightly in the center.

Nutritional Information:
Serving is one muffin
Calories: 184
Calories from fat: 20%
Fat: 4 grams
Saturated Fat: 2.1 grams
Monounsaturated Fat: 1.2 grams
Polyunsaturated Fat: 0.3 grams
Protein: 2.8 grams
Carbohydrates: 34.8 grams
Fiber. 0.8 grams
Cholesterol: 45 mg
Iron: 1 mg
Sodium: 179 mg
Calcium: 33 mg

Ingredients:

• 1/2 cup – Peanut Butter
• 1/2 cup – Honey
• 2 cup – Oatmeal
• 2 cup – Flax seed
• 2 cup – Granola or any combination of cereals to equal 2 cups

Mix ingredients together well. Roll into balls the size of a golf ball. Place in a storage container and refrigerate to retain firmness an freshness.

1 ball per serving
Nutrition facts per serving

• 145 calories
• 8 g proteins
• 1 g fat