Raptor Pack

Barracks - Low Sugar, Breast of

CheeseBall - Mar 09, 2008 - 10:11 AM
Post subject: Low Sugar, Breast of
Made ya look,

Serves 4

Breast of Chicken with Asparagus and Carrots
Prep: 15 min, Cook: 20 min.

* heavy duty aluminum foil
* 4 boneless skinless chicken breast halves, cut crosswise into 1/4 inch strips
* 1/2 lb. asparagus, trimmed and cut into 1 inch lengths
* 1 medium carrots, cut into 1/8 inch rounds
* 1 small onion, thinly sliced
* 2 Tbs. unsalted butter, melted
* 2 tsp. lemon juice
* 1/2 tsp. tarragon
* 1/8 tsp. cayenne pepper

Preheat oven to 450F. Tear off 1 large piece of foil for each serving. Arrange sliced chicken in center of lower half of each length of foil. Season with salt and pepper to taste. Top with equal amounts of asparagus, carrot, and onion. Combine remaining ingredients and salt to taste in a bowl. Pour equal amounts of butter mixture over each. Fold two ends of foil together and tightly fold 3 or 4 times. Repeat process with ends to seal packet tightly. Arrange foil packets in a single layer on a baking sheet. Bake 20 minutes and serve.

Per serving: calories 285, fat 8.2g, 26% calories from fat, cholesterol 121mg, protein 44.0g, carbohydrates 7.4g, fiber 2.2g, sugar 3.7g, sodium 133mg, diet points 6.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.4, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.1, Sugar: 0.0, Very lean meat protein: 5.5Per serving:

The recommended wines are: Sauvignon Blanc, Merlot, or White Zinfandel.

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