Ingredients

Extra virgin olive oil spray
4 chicken breasts, boneless -inch thick
1 1/4 cup flaked whole grain cereal
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper
1 egg white
1/3 cup water

Phyllo dough is sold frozen. Defrost it in the package overnight in the refrigerator for best results.

Ingredients for apple strudel with walnuts

3 medium Golden Delicious apples, peeled and diced into 1/4-inch cubes
1/2 cup apple juice
1/4 cup apricot spread (100 percent fruit)
1 teaspoon lemon juice
2 tablespoons currants
1/2 cup walnuts
2 tablespoons sugar
1/2 teaspoon cinnamon
4 sheets of phyllo dough (13 x 17 inches), thawed
Butter-flavored cooking spray
Powdered sugar for dusting

Directions for apple strudel with walnuts

Preheat oven to 400 degrees F. In a medium nonstick skillet, combine apples, apple juice, apricot spread, lemon juice, and currants. Cook over medium heat for 10 minutes, until liquid is absorbed and apples are tender. Remove from heat.

Combine the walnuts, sugar, and cinnamon in a small food processor and pulse until finely ground.

Lay the phyllo sheets on a flat tray and cover with a piece of plastic wrap to keep them from drying out. Remove one sheet of dough at a time, keeping the rest covered, and place on a work surface with the short end facing you. Spritz the sheet with cooking spray and sprinkle with 2 tablespoons of the walnut mixture.

Repeat the layering with the next three sheets of phyllo. Spread the apple filling over the pastry, leaving a 2-inch border at the top and bottom and a 1-inch border on the sides. Fold the bottom border over the filling, and roll up the pastry like a jelly roll.

Place the strudel on a baking sheet with the seam down. Spray with cooking spray and top with the remaining walnut mixture.

Put strudel in the oven and bake for 15 minutes. Reduce heat to 350 degrees F and bake for another 15 minutes, until nicely browned. Remove from oven and cool for at least 15 minutes before slicing, or cool completely and serve later. Dust lightly with powdered sugar at serving time – and you’ll have a healthy dessert that tastes wonderful!

Nutrition facts per serving:

(1 slice): 197 calories, 7 g fat (32% of calories), <1 g saturated fat, 32 g carbs, 3 g protein, 2 g fiber, 19 mg calcium, 1 mg iron, 64 mg sodium

Ingredients

• 1 tablespoon cornstarch
• 3/4 cup orange juice
• 1/4 cup honey
• 3 tablespoons reduced-sodium soy sauce
• 1/4 teaspoon ground ginger
• 2 cups sliced celery
• 1 1/2 cups sliced carrots
• 4 teaspoons canola oil, divided
• 1 pound boneless, skinless chicken breasts, cut in 1/2-inch strips
• 1/4 cup coarsely chopped peanuts
• Hot cooked rice

Nutritional Analysis:

One serving (1 cup chicken mixture, calculated without rice) equals 348 calories, 11 g fat (1 g saturated fat), 66 mg cholesterol, 636 mg sodium, 34 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fruit, 1/2 fat.

Ingredients

• 3 cups broccoli florets
• 1 tablespoon olive oil
• 2 skinless, boneless chicken breast halves – cut into 1 inch strips
• 1/4 cup sliced green onions
• 4 cloves garlic, thinly sliced
• 1 tablespoon hoisin sauce
• 1 tablespoon chile paste
• 1 tablespoon low sodium soy sauce
• 1/2 teaspoon ground ginger
• 1/4 teaspoon crushed red pepper
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 4 cloves garlic, thinly sliced
• 1/8 cup chicken stock

Nutritional Information

Amount Per Serving Calories: 161 | Total Fat: 6.2g | Cholesterol: 36mg

Nutritional Information

Amount Per Serving Calories: 506 | Total Fat: 12.1g | Cholesterol: 78mg

Barley is stated by historians to be the oldest of all cultivated grains. It seems to have been the principal bread plant among the ancient Hebrews, Greeks, and Romans. The Jews especially held the grain in high esteem, and sacred history usually uses it interchangeably with wheat, when speaking of the fruits of the Earth.

Among the early Greeks and Romans, barley was almost the only food of the common people and the soldiers. The flour was made into gruel, after the following recipe: “Dry, near the fire or in the oven, twenty pounds of barley flour, then parch it. Add three pounds of linseed meal, half a pound of coriander seeds, two ounces of salt, and the water necessary.” If an especially delectable dish was desired, a little millet was also added to give the paste more “cohesion and delicacy.” Barley was also used whole as a food, in which case it was first parched, which is still the manner of preparing it in some parts of Palestine and many districts of India, also in the Canary Islands, where it is known as  gofio.

In the time of Charles I, barley meal took the place of wheat almost entirely as the food of the common people in England. In some parts of Europe, India, and other Eastern countries, it is still largely consumed as the ordinary farinaceous food of the peasantry and soldiers. The early settlers of New England also largely used it for bread making.

Barley is less nutritious than wheat, and to many people is less agreeable in flavor. It is likewise somewhat inferior in point of digestibility. Its starch cells being less soluble, they offer more resistance to the gastric juice.

There are several distinct species of barley, but that most commonly cultivated is designated as two-rowed, or two-eared barley. In general structure, the barley grain resembles wheat and oats.

Simply deprived of its outer husk, the grain is termed  Scotch milled  or  pot barley . Subjected still further to the process by which the fibrous outer coat of the grain is removed, it constitutes what is known as  pearl barley . Pearl barley ground into flour is known as  patent barley . Barley flour, owing to the fact that it contains so small a proportion of gluten, needs to be mixed with wheaten flour for bread-making purposes. When added in small quantity to whole-wheat bread, it has a tendency to keep the loaf moist, and is thought by some to improve the flavor.

The most general use made of this cereal as a food, is in the form of pearl, or Scotch, barley. When well boiled, barley requires about two hours for digestion.

Nutritional Information

Amount Per Serving Calories: 338 | Total Fat: 8.6g | Cholesterol: 67mg