MANDARIN ORANGE CHICKEN - THE BIGGEST LOSER

3 Tbsp Orange Juice concentrate, thawed
3 Tbsp lower sodium soy sauce
1 Tbsp minced fresh garlic
1 Tbsp hot sesame oil
1 tsp chili paste
¾ cup canned mandarin oranges in juice
6 4oz chicken breasts

 In large resealable bag, mix the juice, soy sauce, garlic, oil & chili paste. Gently stir in the oranges and their juice. Add the chicken, submerging it in marinade. Seal the bag and marinate in the refridgerator at least 6 hrs or overnight, rotating once or twice.

 Preheat oven to 400. Transfer chicken to a 13 x 9 baking dish in a single layer. Pour the marinade on top. Cover the dish with foil and bake for 25 – 30 min, or until the chicken is no longer pink.

 183 calories, 4 g fat, 27g protein

Asian Chopped Salad

Ingredients:

2 cups thinly sliced green cabbage

2 cups thinly sliced red cabbage

1 cup grated carrot

1 red bell pepper, cut into 1" strips

1/2 cup Asian Dressing (recipe below)

2 Tbsp chopped fresh cilantro

Sesame seeds (optional)

Directions:

Combine green and red cabbage, carrot, and bell pepper in large bowl.

Add dressing and toss well.

Garnish with cilantro and sesame seeds, if desired

Servings: 6

Nutritional Information: Calories   59 Protein   2.37g Total Carbohydrate   9.549g Dietary Fiber   2.346g Total Fat   1.53g Saturated Fat   0.267g Cholesterol   0mg Sodium   243mg

Asian Dressing

Ingredients:

1/3 cup soft silken tofu (about 3 oz)

1/4 cup white or yellow miso (see note)

1/4 cup rice wine vinegar

2 Tbsp fresh lime juice

2 Tbsp water

2 Tbsp reduced-sodium soy sauce

2 Tbsp natural unsweetened peanut butter

2 Tbsp pickled ginger (see note)

1 Tbsp honey

1 1/2 tsp mustard powder

1 tsp minced garlic

1/2 tsp chile fl akes (optional)

2 Tbsp minced scallion (green and white parts)

2 Tbsp chopped cliantro

Directions:

Combine all ingredients except scallions and cilantro in blender or food processor. Blend until smooth.

Stir in scallions and cilantro.

Note: Miso is a fermented soybean paste, which is used as a fl avoring in Japanese cooking. Its fl avor is very concentrated and salty; use in moderation. Pickled ginger is a Japanese condiment served with sushi. It is used to cleanse the palate. You can find both at Japanese markets or in the ethnic foods section of some supermarkets.

Servings: 24

Nutritional Information: Calories   24 Protein   1.023g Total Carbohydrate   2.634g Dietary Fiber   0.296g Total Fat   1.023g Saturated Fat   0.182g Cholesterol   0mg Sodium   164mg