Air fryer Parmesan green beans
Makes 4 servings
Preparation time: 5 minutes
Cooking time: 9 minutes
INGREDIENTS
1 pound fresh green beans, trimmed
1/4 cup grated Parmesan cheese, divided
1 tablespoon olive oil
1 teaspoon garlic powder
Coarse salt and pepper to taste
Heat air fryer to 375 degrees. In a large mixing bowl, combine green beans, 2 tablespoons Parmesan cheese, oil and garlic powder; toss until evenly coated. Arrange the beans in a single layer in air fryer basket; cook 5 minutes. Toss the beans; cook an additional 4 minutes or until tender. Transfer to serving bowl and toss with the remaining Parmesan cheese. Season with salt and pepper to taste. (Adapted from a recipe by Gwynn Galvin, SwirlsOfFlavor.com.)
Per serving: 89 calories, 4 grams protein, 5 grams fat (47% calories from fat), 1.3 grams saturated fat, 9 grams carbohydrate, 4 milligrams cholesterol, 98 milligrams sodium, 3 milligrams fiber.
Carb count: 0.5.
Chicken and chive fettuccine
Makes 4 servings
Preparation time: less than 10 minutes
Cooking time: for fettuccine
INGREDIENTS
8 ounces spinach-flavored or other fettuccine
1 tablespoon olive oil
1 cup chopped cooked chicken
1 cup grape tomatoes, halved
3 ounces softened chive-and-onion cream cheese
1 tablespoon Italian seasoning
Cook fettuccine according to directions; reserve 1/2 cup pasta water; drain fettuccine. In pasta pot, heat oil on low. Add cooked fettuccine and toss with oil. Add chicken, tomatoes, cream cheese, Italian seasoning and reserved pasta water. Stir until cheese is melted. Serve immediately.
Per serving: 373 calories, 20 grams protein, 13 grams fat (32% calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 50 milligrams cholesterol, 144 milligrams sodium, 3 milligrams fiber.
Carb count: 3.
Shrimp scampi
Makes 4 servings
Preparation time: 10 minutes
Cooking time: less than 5 minutes
INGREDIENTS
1/4 cup butter (1/2 stick)
1 pound shrimp with tails, peeled and deveined
1 green onion, finely chopped
1 teaspoon garlic powder
1 teaspoon chopped parsley
1/4 teaspoon pepper
2 tablespoons white wine or lemon juice
Melt butter in a large, nonstick skillet on medium. Add shrimp, onion, garlic powder, parsley and pepper; cook and stir 3 or 4 minutes or just until shrimp turn pink. Stir in wine or lemon juice and serve.
Per serving: 192 calories, 16 grams protein, 13 grams fat (60% calories from fat), 7.4 grams saturated fat, 2 grams carbohydrate, 173 milligrams cholesterol, 348 milligrams sodium, no fiber.
Carb count: 0.
Lemon roast chicken
Heat oven to 375 degrees. Squeeze the juice of half a lemon over a 4 1/2- to 5-pound chicken; put rind in cavity. Place on a rack in a shallow roasting pan. Brush chicken with canola oil; sprinkle with coarse salt and dried thyme. Roast 1 1/2 to 2 hours or until internal temperature reaches 165 degrees. Serve the juicy bird with your own mashed potatoes and gravy. Add fresh steamed Brussels sprours and a romaine salad on the side. Don’t forget the dinner rolls!
Salmon chowder
Cook 1 (10-ounce) package frozen corn in butter sauce according to directions. In a large bowl, combine the cooked corn, 1 (14 3/4-ounce) can drained salmon, 2 cups mashed potatoes, 1 cup 1% milk and 1/2 cup chopped red bell pepper. Microwave on high (100% power) 3 or 4 minutes or until hot. Mix well; stir in 1 tablespoon fresh lemon juice. Ladle into bowls and garnish with chopped fresh parsley.