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Old 06-19-2007, 11:10 AM   #25
Changing My Lifestyle
tleef's Avatar
Join Date: May 2007
Location: Calgary, AB, Canada
Posts: 241

S/C/G: 230/180/140

Height: 5'4"

Default BBQ Chicken & Foil Veggie Pack

Prep Time: 15 minutes
Total Time: 30 minutes


4 ounces boneless/skinless chicken breast, raw
1 fresh corn cob
2 teaspoons margarine, canola-based, trans-fat free
1/2 cup broccoli, chopped, frozen
1/2 cup cauliflower, fresh or frozen
1/8 teaspoon dried basil
3 tablespoons barbecue sauce
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor
1 roll, whole wheat


Preheat grill to medium heat.
Wash and pat dry chicken breast. Trim any visible fat and discard.
Shuck and de-silk the corn cob. Place corn cob in a piece of foil and dot with 1 teaspoon of the margarine. Tightly roll the ear of corn in the foil and twist or fold over the ends.
Place the broccoli and cauliflower on another piece of foil and season with basil or any desired seasonings; be creative to avoid using salt as a seasoning.
Add the remaining 1 teaspoon of margarine and two ice cubes to the vegetables.
Bring the four corners of foil together in a triangle or pyramid shape; fold open edges together in loosely locked folds. The ice cubes will melt and provide moisture for the vegetables and the loose packet will allow the air and moisture to circulate.
Place the vegetables on the grill and cook for about 10 minutes or until crisp-tender. The corn may take a little longer.
Place the chicken on the grill when the vegetables are about half done; brush with barbecue sauce.
Turn chicken after 3 - 5 minutes and brush other side with additional sauce if desired. Continue cooking until chicken is cooked through.
Salad may be prepared while food is grilling or in advance. Assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.
Serve meal with a whole wheat roll.

Diet Exchange

Other Carbohydrates: 1.0 Very Lean Meat: 3.0
Fat: 1.5 Milk: 0.0
Vegetable: 3.5 Fruit: 0.0
Lean Meat: 0.0 Bread/Starch: 2.5

Nutrition Information
Amount Per Serving
Calories 520

Calories from Fat 120
Total Fat 14g
Saturated Fat 2.5g
Cholesterol 65mg
Sodium 1,040mg
Total Carbohydrate 68g
Dietary Fiber 13g
Sugars 23g
Protein 35g
Vitamin A 160%
Vitamin C 190%
Calcium 15%
Iron 30%
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