Carol Santee

Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.

Marinade for Grilled Chicken Salad

Low Fat, Poultry, Recipes, Under 10g Carbs, Under 350 Calories 1 Response »

Jul 282012

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This recipe is good right off the grill but I think it tastes better after it is cold! The flavor is interesting and different and the ginger is not too overwhelming. I like to serve it on top of a chopped romaine salad with sliced green onions, halved grape tomatoes, and either Italian dressing or a light ranch dressing. It’s great in a sandwich too.

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Recipes	1	2	3	4	5	6
Servings	4	8	12	16	20	24
Ingredients
Reduced sodium soy sauce	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2C. + 2 T.	3/4 C.
Canola oil	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Chopped cilantro	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Ground ginger*	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Minced garlic	1-1/2 t.	1 T.	1 T. + 1-1/2 t.	2 T.	2 T. + 1-1/2 t.	3 T.
Hot sauce (Chipotle or Asian) or Red pepper flakes	1/4 t.	1/2 t.	3/4 t.	1 t.	1-1/4 t.	1-1/2 t.
Chicken breasts	4	8	12	16	20	24

Assembly Directions:
In a large container, combine soy sauce, oil, cilantro, ginger, garlic, and hot sauce/red pepper flakes. Stir to combine. Add chicken. Coat well with the marinade. Cover and refrigerate for at least 1 hour.

Remove meat from marinade and discard marinade. Broil 4 inches from heat, or grill over medium heat 5 to 10 minutes per side or until cooked through, turning frequently. Or you can also cook the chicken in a non-stick skillet on the stovetop. Allow the chicken to cool.

Slice the chicken and place in containers or freezer bags in meal-sized portions.

Freezing Directions:
Seal, label and freeze.

Serving Directions:
Thaw chicken and serve on a sandwich or on top of a salad. Chicken can also be warmed in the microwave or stovetop. Do not overcook if reheating.

Nutritional Info:
Oil has been excluded from the nutritional analysis.

Per Serving: 288 Calories; 6g Fat (20.2% calories from fat); 53g Protein; 2g Carbohydrate; trace Dietary Fiber; 144mg Cholesterol; 427mg Sodium.
Exchanges: 7-1/2 Lean Meat.

Marinade for Steak Salad

Beef, Low Fat, Recipes, Under 10g Carbs, Under 350 Calories Comments Off

Jul 282012

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This is another great marinade recipe. I like it hot or cold. It does a great job tenderizing tougher cuts of meat. We like to use a Texas broil for this marinade. It’s a thick cut which makes great slices for sandwiches and salads.

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Recipes	1	2	3	4	5	6
Servings	4	8	12	16	20	24
Ingredients
Extra virgin olive oil	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Red wine vinegar	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
worcestershire sauce	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Dried thyme	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Salt	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Black pepper	1/4 t.	1/2 t.	3/4 t.	1 t.	1-1/4 t.	1-1/2 t.
Sirloin steak	1 lb.	2 lbs.	3 lbs.	4 lbs.	5 lbs.	6 lbs.

Assembly Directions:
In a large container, combine oil, vinegar, Worcestershire sauce, thyme, salt and pepper. Stir to combine. Add steak. Coat well with the marinade. Cover and refrigerate for at least 1 hour.

Remove meat from marinade and discard marinade. Broil 4 inches from heat, or grill over medium heat 5 to 10 minutes per side or until cooked to desired doneness. Or you can also cook the steak in a non-stick skillet on the stovetop. Allow the meat to cool.

Slice the steak and place in containers or freezer bags in meal-sized portions.

Freezing Directions:
Seal, label and freeze.

Serving Directions:
Thaw steak and serve on a sandwich or on top of a salad. Steak can also be warmed in the microwave or stovetop. Do not overcook if reheating.

Nutritional Info:
Oil has been excluded from the nutritional analysis.

Per Serving: 143 Calories; 5g Fat (31.0% calories from fat); 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 341mg Sodium.
Exchanges: 3 Lean Meat.

July 2012 Chewin’ the News

2012, Chewin' the News Comments Off

Jul 282012

A Week in the Kitchen with Carol

It’s been an awesome month here in my kitchen! Our family is trying to eat more whole grains so I have been testing recipes using brown rice instead of white, whole wheat flour instead of white, and using whole grain high fiber breads and low carb tortillas. We are also trying to add more fruits and vegetables into our diet. It’s been great so far! They say whole grains fill you up quickly and you stay fuller longer. So far that has been our experience and we are enjoying the change in our diet.

I had my first of two big cooking days this month. This cooking day I focused mainly on breakfast and lunch recipes – frittatas, soups, snacks, and meat for sandwiches or salads. Packing lunch is a great way to save time and money. It’s great to have food already prepared so you can just “grab and go” in the morning.

We also enjoy the convenience of having a variety of breakfast foods on hand. The Vegetable Frittata recipe from the Big Book of Freezer Cooking is one of our favorite recipes. This is a good base recipe to try. If you are baking dinner, it’s easy to just thaw and bake a frittata at the same time. The individual servings heat up nicely in the microwave in the morning. I also tried several variations. One is a Southwest version that has a 1/2 C. of salsa and 1 C. of chopped cooked chicken added. This was very good! But our favorite was a Supreme Vegetable version with 4 oz. of sliced portobello mushrooms and a diced tomato added to the vegetable mix.

Here are some of recipes I made on my breakfast and lunch cooking day:

Muesli (one of my new favorite breakfast recipes!)

Vegetable Frittata varieties (from the Big Book of Freezer Cooking)

Qdoba’s Tortilla Soup (for Mexican Gumbo)

Slow Cooker Jambalaya

Italian Wedding Soup

Ham and Lentil Soup

Tuscan White Bean Soup

Mushroom, Beef, and Brown Rice Soup

Whatever Scones

Mom’s Oatmeal Apple Raisin Cookies (from the Members area)

Savory Turkey Burgers

Chicken Cacciatore

Chicken Marinade for Grilled Chicken Salad

Elegant Chicken Marinade (from the Big Book of Freezer Cooking)

Steak Marinade for Steak Salad

I am so excited that we have so many great options for breakfast and lunch in the freezer. It makes my mornings so much easier!

My husband and I were also inspired by your votes in the poll on the 30 Day Gourmet Facebook® fan page. We went on the first two weeks of the South Beach Diet and had the opportunity to test several Phase I recipes. It was nice that I could fit a lot of our favorite 30 Day Gourmet recipes into the mix just by adjusting the recipes ingredients. Some of our favorites were Slow Cooker Chicken Chili (without the corn), Savory Turkey Burgers served on portobello mushroom caps instead of buns, Chicken Cacciatore served on spaghetti squash, Grilled Tilapia with regular salsa (used the marinade from the Tilapia with Mango Salsa recipe from the Big Book of Freezer Cooking, Fajita salads using any of the Fajita marinades on the web site, and stir fry using a recipe for Ginger Lentils instead of rice. It was a good experience for both of us!

Here are top four results from the ebook idea poll:

Freezer Direct to Crock Pot – 133

Low Carb Freezer Cooking – 103

Freezer Breakfasts to Go – 92

Freezer Cooking for Singles and Couples – 80

Nanci and I are still discussing the results. We’ll share our ideas with you when we come to a conclusion on how we are going to proceed. Thanks for sharing your ideas with us!

Bonus Recipes

We’ve been eating a lot of salads and wraps this summer. One of my favorite things to do on cooking day is to grill big batches of meat for sandwiches. You can cook a lot of meat all at once and you don’t heat up the kitchen doing it. Once it’s cooked, slice and freeze the meat in meal sized containers. For example, if I want to freeze the meat in individual portions for lunches, I just package the cooked meat in snack size bags and then place all the individual snack size bags in a larger one gallon freezer bag. It makes it so easy to grab and go!

Chicken Marinade for Grilled Chicken Salad

Steak Marinade for Steak Salad

Closing Comments from Carol

Enjoy the recipes! Next month I’ll share my dinner cooking day recipes with you.

Do you have any recipes that you would like to share? I’d love to try and share them with everyone. You can post your recipes on the 30 Day Gourmet Facebook® fan page or click here to send me an email. Or do you have any other topics that you would like me to cover? Click here to send me an email. I enjoy hearing from you!

Have fun in your kitchen!

Carol

Sweet Potato Fries Seasoning Mix

Low Fat, Recipes, Sides and Salads, Under 350 Calories Comments Off

Jun 272012

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It’s great to have homemade seasoning mixes on hand. This recipe is wonderful! One recipe will make enough seasoning mix for 3 lbs. of sweet potatoes. One pound of sweet potatoes will serve 3 to 4 people. Use about 4-1/2 t. of seasoning mix per pound of sweet potatoes.

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Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Makes	1/4 C. + 1-1/2 t.	1/2 C. + 1 T.	3/4 C. + 4-1/2 t.	1 C. + 2 T.	1-1/4 C. + 2 T. + 1-1/2 t.	1-1/2 C. + 3 T.
Ingredients
Cumin	1-1/2 t.	1 T.	1 T. + 1-1/2 t.	2 T.	2 T. + 1-1/2 t.	3 T.
Dried oregano	1-1/2 t.	1 T.	1 T. + 1-1/2 t.	2 T.	2 T. + 1-1/2 t.	3 T.
Dried cilantro	1-1/2 t.	1 T.	1 T. + 1-1/2 t.	2 T.	2 T. + 1-1/2 t.	3 T.
Salt	1-1/2 t.	1 T.	1 T. + 1-1/2 t.	2 T.	2 T. + 1-1/2 t.	3 T.
Garlic powder	1-1/2 t.	1 T.	1 T. + 1-1/2 t.	2 T.	2 T. + 1-1/2 t.	3 T.
Dried parsley	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Black pepper	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Brown sugar	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.

Assembly Directions:
Mix all the seasonings together in a bowl. Store in an airtight container.

Serving Directions for Potatoes:
One recipe is enough to coat 3 pounds of sweet potatoes. This will serve 9 to 12 people.

For every 3 to 4 servings use:
1 pound sweet potatoes
2 T. olive oil
4-1/2 t. seasoning mix.
Wash potatoes. Peel potatoes and cut into 1/4 inch match-sticks. Place potatoes in a medium or large bowl. For each pound of sweet potatoes, drizzle with 2 T. oil. Stir potatoes to thoroughly coat with oil. For each pound of sweet potatoes, sprinkle 4-1/2 t. of the seasoning mix. Stir to mix.

To grill potatoes using a vegetable grilling plate:
Heat grill to medium-high heat (around 425 degrees). Place the grilling plate on the grill while grill is heating to the correct temperature. Place the potatoes on the vegetable plate. Cook for about 15 to 20 minutes or until potatoes are lightly browned turning the potatoes every 4 or 5 minutes.

To cook potatoes in an oven:
Heat oven to 425 degrees. Arrange the fries on a baking sheet in a single layer so that none of the fries are touching. Bake for 30 minutes turning the fries after 15 minutes. Fries should be crisp when done.

Nutritional Info: seasoning mix
Per Serving: 6 Calories; trace Fat (11.3% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 268mg Sodium.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.

Nutritional Info: prepared potatoes
Per Serving: 152 Calories; 7g Fat (41.2% calories from fat); 2g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 279mg Sodium.
Exchanges: 1- 1/2 Grain (Starch); 1-1/2 Fat.

Fish Tacos

Low Fat, Pork and Fish, Recipes, Under 10g Carbs, Under 350 Calories Comments Off

Jun 272012

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This is a delicious recipe! The recipe calls for Southwest seasoning. I used Penzeys but you could also try Pampered Chef, McCormick, or Mrs. Dash. It was spicy but not too spicy. I served it on flour tortillas with cheddar cheese, salsa, tomatoes, lettuce.

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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Ingredients
Water	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Olive oil	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Cumin	2 t.	1 T. + 1 t.	2 T.	2 T. + 2 t.	3 T. + 1 t.	1/4 C.
Southwest seasoning	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Tilapia fillets	6	12	18	24	30	36
On Hand Ingredients
Lime juice	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Tortillas and toppings

Assembly Directions:
Place water, oil, cumin, and southwest seasoning in a freezer bag or container. Mix to combine. Add fish fillets.

Freezing Directions:
Seal, label and freeze.

Serving Directions:
Thaw in refrigerator. Add lime juice to marinade 30 to 60 minutes before cooking.

To grill:
Heat grill to medium high heat (about 425 degrees). Place fish on a piece of aluminum foil. Place on grill and cook for 10 to 12 minutes or until fish flakes easily.

To bake:
Preheat oven to 425 minutes. Line baking sheet with aluminum foil. Place fish on foil. Bake for 10 to 12 minutes or until fish flakes easily.

Comments:
I served the fish on flour tortillas with cheddar cheese, salsa, tomatoes, lettuce. You may also like sour cream, guacamole, onions, or fresh lime slices.

Nutritional Info: (fish only – no toppings)
Per Serving: 126 Calories; 4g Fat (32.2% calories from fat); 20g Protein; 1g Carbohydrate; trace Dietary Fiber; 55mg Cholesterol; 243mg Sodium.
Exchanges: 2 1/2 Lean Meat; 1/2 Fat.

June 2012 Chewin’ the News

2012, Chewin' the News Comments Off

Jun 272012

A Week in the Kitchen with Carol

Wow! Welcome to summer! This time of the year is great for family gatherings, celebrations, and vacations. Mother’ Day, Father’s Day, baby showers, graduations, weddings, births, and I’ve experienced them all over the last month. It was such a whirlwind of activity. To top it off, next week is the Fourth of July. It’s another great opportunity to get together with family and friends. There’s just something about sharing a great meal, playing games in the back yard or going to the community pool, and then watching fireworks together. Isn’t summer the greatest?!

Have you voted in our poll on the 30 Day Gourmet Facebook® fan page? We’re getting to work on our next ebooks and we would like to know which topics interest you the most. Vote for your favorite or make your own suggestion. Voting will end on July 5, 2012.

I’ve also posted several recipes that I have been testing on the 30 Day Gourmet Facebook® fan page. Make sure you check out the Notes area if you want to try some of the recipes yourself before they are officially published on our web site.

Mango Lime Pork Chops

I’ve never tried Caribbean Citrus Seasoning before. It was very good on pork chops. It’s spicy but we really enjoyed the flavor. Give it a try! (The seasoning is also very good on salmon.)

Southwestern Black Bean Salad

Summer is great and I love corn cooked on the grill. It’s so easy and it tastes so good! This recipe is a fun way to use left over corn (or frozen corn will work in a pinch!). I serve it on a bed of lettuce with grilled chicken. You can also serve it with chicken quesadillas.

Product News

Nanci and I are pleased to announce that all of 30 Day Gourmet ebooks are now available for the Kindle and the Nook! All of our ebooks are available for download at www.Amazon.com and www.BarnesandNoble.com for $2.99 each. We are still offering the Adobe Acrobat Reader (PDF) versions of the ebook on our website for $6.95. What’s the difference between the Kindle/Nook format and the PDF format? The major difference is the ability to print out the ebooks. The PDF format allows for printing while the PC/Mac versions of Kindle/Nook do NOT allow you to print the content of the ebook. Here’s a list of our ebooks:

Holiday Freezer Cooking

PDF, Kindle, Nook

Freezer Cooking on a Budget

PDF, Kindle, Nook

Freezer Lunches to Go

PDF, Kindle, Nook

Freezer Desserts to Die For!

PDF, Kindle, Nook

Freezer Cooking for Daycare Providers and Busy Parents

PDF, Kindle, Nook

Healthy Freezer Cooking

PDF, Kindle, Nook

Vegetarian Freezer Cooking

PDF, Kindle, Nook

Co-op Cuisine

PDF, Kindle, Nook

Souper Freezer Soups

PDF, Kindle, Nook

Slow Cooker Freezer Favorites

PDF, Kindle, Nook

Bonus Recipes

t has been so HOT here so far this summer! They are predicting high 90’s for today and over 100 degrees for the next several days. That’s just too hot for me and too hot to cook in the kitchen. I’ve been trying to make as meals as possible on the grill, in the microwave, or in the slow cooker.

Some of my favorites are grilled corn on the cob, grilled fresh vegetables, grill fries, and Flatbread Pizza. Here two of my new favorites that we have added to our summer menu. Enjoy!

Fish Tacos

Sweet Potato Fries Seasoning Mix

Closing Comments from Carol

Have fun in your kitchen!

Carol

Southwestern Black Bean Salad

Carol's Test Kitchen, Sides and Salads Comments Off

May 252012

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15 oz. canned black beans, drained and rinsed
1-1/2 C. grilled or frozen corn (if frozen, thaw)
1 C. diced tomato
1/4 C. diced red or sweet onion
1/4 C. diced red bell pepper
2 T. lime juice
2 T. olive oil
1 T. finely chopped cilantro
salt and pepper

Combine beans, corn, tomato, onion, pepper, lime juice, oil, and cilantro. Stir to combine. Add salt and pepper to taste. Marinate in the refrigerator at least 30 minutes before serving.

Mango Lime Pork Chops

Carol's Test Kitchen, Pork and Fish Comments Off

May 242012

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I tried a new recipe last night that I just had to share with you! It was wonderful. I’ve never tried Caribbean Citrus Seasoning before. It was very good on pork chops. It’s spicy but we really enjoyed the flavor. Give it a try!

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Mango Lime Pork Chops

Salsa:

2 t. lime juice

1/2 t. molasses

1/2 t. salt-free Caribbean Citrus Seasoning (try Mrs. Dash) or Fiesta Citrus Seasoning

1 large mango, pitted, peeled and diced

1/4 C. diced red bell pepper

2 T. diced onion (red or sweet works well)

1 T. chopped fresh cilantro

Pork Chops:

4 (4 oz.) boneless pork loin chops

1 T. Salt-free Caribbean Citrus Seasoning

For the salsa, combine lime juice, molasses, and Caribbena Citrus Seasoning. Stir until combines. Add mango, bell pepper, onion and cilantro. Stir to combine. Set aside.

Rub both sides of the pork chops with the Caribbean Citrus Seasoning. Heat grill to medium high. Grill 3 or 4 minutes per side or until an instant-read thermometer registers 145 degrees. Spoon salsa on pork and serve.

Oatmeal Molasses Bread

Breads and Breakfast, Low Fat, Recipes, Under 350 Calories Comments Off

Apr 262012

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I love making homemade bread and this recipe is very nice. It’s a sweet, dark bread with a nice flavor. It’s great warm with some honey butter.

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Recipes	1	2	3	4	5	6
Servings	12	24	35	48	60	72
Makes (loaves)	1	2	3	4	5	6
Ingredients
Warm water	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Molasses	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Sugar	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Active dry yeast	2-3/4 t.	5-1/2 t.	8-1/4 t.	3 T. + 2 t.	1/4 C. + 1-3/4 t.	1/4 C. + 1 T. + 1-1/2 t.
Butter or margarine	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Bread flour	3 C.	6 C.	9 C.	12 C.	15 C.	18 C.
Quick or old fashioned oats	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Powdered milk	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Salt	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.

Assembly Directions:
Bread Machine: Place the ingredients in your bread machine in the order recommended by the manufacturer. Set your bread machine to the appropriate setting and press start. Makes a 1-1/2 loaf.

Oven Method: In a large bowl or in a mixer bowl using dough hook, stir together water, molasses, and sugar. Add yeast and let stand 5 to 10 minutes or until the yeast is foamy. Add remaining ingredients and beat until a doughball forms. Place in a lightly oiled bowl. Cover and let rise in a warm place until double in size (about 1 to 1-1/2 hours). Punch down dough. Shape into a loaf and place in a greased bread loaf pan. Let rise until doubled. Bake at 350 degrees for 40 to 50 minutes or until crust is brown and loaf sounds hollow when tapped.

Freezing Directions:
Allow to cool. Place bread in a freezer bag.

Serving Directions:
Thaw and enjoy!

Nutritional Info:
Per Serving: 197 Calories; 3g Fat (15.3% calories from fat); 6g Protein; 36g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 207mg Sodium.
Exchanges: 2 Grain (Starch); 1/2 Fat; 1/2 Other Carbohydrates.

Honey Lime Chicken Marinade

Low Fat, Low Sodium, Poultry, Recipes, Under 10g Carbs, Under 350 Calories Comments Off

Apr 262012

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This is a wonderful spring grill recipe. We enjoyed this recipe served as a shish kabob skewered with zucchini, pineapple chunks and peppers (green or red). Serve it with Creamy Garlic Parmesan Rice and a vegetable.

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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Ingredients
Lime rind	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Lime juice	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Honey	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Oil	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Worcestershire sauce	2 t.	1 T. + 1 t.	2 T.	2 T. + 2 t.	3 T. + 1 t.	1/4 C.
Sliced green onion or chives	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Chicken breast, cubed	1 1/2 lbs.	3 lbs.	4-1/2 lbs.	6 lbs.	7-1/2 lbs.	9 lbs.

Assembly Directions:
Combine lime rind, lime juice, honey, oil, Worcestershire, green onions or chives, and chicken in a freezer bag.

Freezer Directions:
Seal, label, and freeze.

Serving Directions:
Preheat grill to medium. Remove chicken from marinade. Thread chicken onto skewers and place on grill. Grill 5 minutes on each side or until an instant-read thermometer registers 165 degrees.

Comments:
This chicken is great on a salad.

Nutritional Info:
Per Serving: 214 Calories; 6g Fat (26.9% calories from fat); 30g Protein; 8g Carbohydrate; trace Dietary Fiber; 83mg Cholesterol; 92mg Sodium.
Exchanges: 4 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.

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