Recipes - Collards, Ham Baked Chicken, Seafood Pasta

Collard Green Saute

1 tablespoon olive oil

1 tablespoon minced garlic

1 cup sliced sweet onions

1/2 bell pepper sliced thin

6 cups collard greens, chopped

Black pepper to taste

Saute the olive oil, garlic and onions?and allow the onions to brown?slightly. Add the pepper and collard?greens and saute briefly. Add a cup?of water. Cover the pan and allow?the greens to simmer until crisp?tender, about 10 minutes.

Serves 4. Each 1 cup serving: 80 calories,?3.5 g fat, <1 g saturated fat, o g trans fat, 0?mg cholesterol, 32 mg sodium, 8 g carbohydrate,?3 g fiber, 2.5 g protein.

Ham Baked Chicken

2 chicken breasts

1 tsp brown sugar

1/2 cup pineapple chunks in juice

pinch: cinnamon, ginger, cloves

Turn oven on to 375 degrees. Place?chicken in baking dish and top?with brown sugar, pineapple and?spices. Bake for 20 minutes or until?chicken is done.

Serve with baked sweet potato half?and Collard Green Saute.?(Bake sweet potato in microwave?until tender, about 6-8 minutes -?cut in half and serve one half as a?portion.)

Serves 2. Each serving: 180 calories, 3 g fat,?<1 g saturated fat, 0 g trans fat, 72 mg cholesterol,?68 mg sodium, 10 g carbohydrate,?1 g fiber, 26 g protein.

Seafood Pasta

1 pound cooked penne pasta

1 can no-salt-added diced tomatoes

1 teaspoon olive oil

1 tablespoon minced garlic

1 teaspoon basil

4 ounces chopped octopus or?shrimp*

Saute the garlic and basil briefly in?the olive oil. Add the diced tomatoes?and chopped octopus - bring to?a boil and cook briefly. Add the?cooked pasta and reheat.

*Octopus is very inexpensive; when?diced in small pieces it adds a nice?seafood flavor.

Serves 6. Each 1 cup serving: 187 calories,?3 g fat, <1 g saturated fat, 0 g trans?fat, 9 mg cholesterol, 55 mg sodium, 31 g?carbohydrate, 2 g fiber, 9 g protein.