Crocker - 20 Best 300-Calorie Dinner Recipes

Houghton Mifflin Harcourt

Boston New York 2014

Copyright 2014 by General Mills, Minneapolis, Minnesota. All rights reserved.

For information about permission to reproduce selections from this book, write to Permissions, Houghton Mifflin Harcourt Publishing Company, 215 Park Avenue South, New York, New York 10003.

www.hmhco.com

Cover photo:

Food Content and Relationship Marketing Director: Geoff Johnson

Food Content Marketing Manager: Heather Reid Liebo

Senior Editor: Grace Wells

Kitchen Manager: Ann Stuart

Recipe Development and Testing: Betty Crocker Kitchens

Photography: General Mills Photography Studios and Image Library

Publisher: Natalie Chapman

Editorial Director: Cindy Kitchel

Executive Editor: Anne Ficklen

Editorial Assistant: Molly Aronica

Managing Editor: Rebecca Springer

Cover Design: Jackie Shepherd

ISBN 978-0-544-39091-1

v1.0314

Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes 6 servings

• Dressing
• cup olive or vegetable oil
• tablespoons chopped fresh parsley
• tablespoons red wine vinegar
• tablespoon lemon juice
• teaspoons chopped fresh or teaspoon dried oregano leaves
• teaspoon crushed red pepper flakes
• cloves garlic, finely chopped
• Salad
• large red or yellow bell pepper, cut into strips
• cup sliced fresh mushrooms (3 oz)
• boneless beef sirloin steak, 1 to 1 inches thick (1 lb)
• teaspoon salt
• teaspoon pepper
• cups bite-size pieces salad greens

Heat gas or charcoal grill. In tightly covered container, shake all dressing ingredients; reserve cup.

Toss bell pepper and mushrooms with 2 tablespoons of the dressing; place in grill basket (grill wok). Set aside. Place beef on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until of desired doneness. Add grill basket to grill for last 5 minutes of cooking time, shaking basket or stirring vegetables occasionally, until bell pepper is crisp-tender.

Remove beef from grill to cutting board. Sprinkle with salt and pepper; cut into -inch slices. In large bowl, toss beef with reserved cup dressing. Add salad greens, grilled vegetables and remaining dressing; toss.

1 Serving: Calories 190; Calories from Fat: 13, Trans Fat: 0g, Cholesterol: 40mg; Total Fat 12g (Saturated Fat 2g); Sodium 140mg; Total Carbohydrate 5g (Dietary Fiber 2g); Protein 17g Exchanges: 1 Vegetable, 2 Lean Meat, 1 Fat Carbohydrate Choices:

Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes 4 servings

• Dressing
• tablespoons apple juice
• tablespoons strawberry spreadable fruit
• tablespoons balsamic vinegar
• Salad
• lb boneless skinless chicken breasts
• cups bite-size pieces spinach
• cup strawberries, stems removed, strawberries cut in half
• cup crumbled Gorgonzola cheese (1 oz)
• cup chopped walnuts

In small bowl, mix dressing ingredients until blended; set aside.

Spray 10-inch skillet with cooking spray; heat over medium-high heat. Add chicken; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (165F). Remove chicken to cutting board.

Add dressing to skillet; stir to loosen any pan drippings. Cut chicken into slices. Arrange spinach on individual serving plates. Top with chicken, strawberries and cheese. Drizzle with dressing. Sprinkle with walnuts.

1 Serving: Calories 300 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 75mg; Sodium 230mg; Total Carbohydrate 18g (Dietary Fiber 3g, Sugars 12g); Protein 30g Exchanges: Other Carbohydrate, 2 Vegetable, 4 Lean Meat, Fat Carbohydrate Choices: 1

Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes 4 servings

• lb boneless skinless chicken breasts, cut into -inch strips
• tablespoons blackened seasoning blend
• tablespoon canola or vegetable oil
• bag (5 oz) mixed baby salad greens (4 cups)