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Zero Meat: four. zero fats: zero. zero 45-MINUTE instruction TIP: cook dinner couscous whereas the stew is simmering. bird WITH RAVIOLI AND ASPARAGUS a discount of broth, white wine, and orange juice creates a chic and aromatic sauce for chook and flavorful pasta. four servings 1 boneless, skinless poultry breast halves (4 oz. every one) Salt and pepper, to flavor 2 cups reduced-sodium fat-free poultry broth 1 cup orange juice � cup dry white wine � teaspoon beaten purple pepper 1 pound asparagus, sliced (1-inch) 2 tablespoons margarine or butter 1 package deal (9 oz) clean mushroom ravioli, cooked, hot 1. cook dinner bird over medium warmth in frivolously greased huge skillet until eventually cooked, approximately 10 mins on either side. Sprinkle frivolously with salt and pepper; eliminate from skillet. upload broth, orange juice, white wine, and beaten purple pepper and warmth to boiling; boil, exposed, until eventually liquid is decreased to � cup, approximately 10 mins. upload asparagus; simmer, coated, until eventually crisp-tender, three to four mins. upload poultry, margarine, and ravioli; prepare dinner till sizzling, 2 to three mins. Season to style with salt and pepper. in step with Serving: energy: 340 % of energy from fats: 34 fats (gm): 12. five Saturated fats (gm): 2 ldl cholesterol (mg): seventy six. nine Sodium (mg): 454 Protein (gm): 33 Carbohydrate (gm): eleven. 7 Exchanges: Milk: zero. zero Vegetable: 1. zero Fruit: zero. zero Bread: 2. zero Meat: three. zero fats: zero. five chook STEW WITH pink WINE Serve this stew with hot crusty bread to absorb the scrumptious broth. four servings four boneless, skinless fowl breast halves 2 teaspoons olive oil 1 medium onion, chopped 2 huge cloves garlic, minced 1 tablespoon flour � cup each one: reduced-sodium fat-free poultry broth, dry purple wine 1 bay leaf 1½–1 teaspoons dried Italian seasoning Salt and pepper, to style 1. Sauté fowl in oil in huge skillet till browned on each side, approximately eight mins. Stir in onion and garlic and sauté until eventually smooth, approximately five mins; sprinkle with flour and prepare dinner 1 minute. upload ultimate materials, other than salt and pepper; warmth to boiling. lessen warmth and simmer, exposed, till poultry is delicate, approximately quarter-hour; simmer, exposed, until eventually thickened to wanted consistency, five to ten mins. Discard bay leaf; season to flavor with salt and pepper. consistent with Serving: energy: 207 % of energy from fats: 24 fats (gm): five. three Saturated fats (gm): 1. 2 ldl cholesterol (mg): sixty nine Sodium (mg): 152 Protein (gm): 26. eight Carbohydrate (gm): four. 7 Exchanges: Milk: zero. zero Vegetable: 1. zero Fruit: zero. zero Bread: zero. zero Meat: three. zero fats: zero. zero TURKEY CUTLETS WITH SAGE Sage provides a strong style and aroma to this dish. four servings 1 pound turkey breast cutlets 2 tablespoons purple wine vinegar 2 teaspoons each one: minced garlic, dried sage leaves � teaspoon each one: salt, pepper Flour 2 teaspoons olive oil � cup reduced-sodium fat-free poultry broth 1 tablespoon lemon juice 1. Pound turkey cutlets with flat part of meat mallet to � inch thickness; brush with mixed vinegar, garlic, sage, salt, and pepper. permit stand five mins. Coat either side of cutlets calmly with flour; sauté in oil in huge skillet until eventually browned and cooked, 2 to three mins on either side.