This meal contains 573 calories per serving with 33 percent of calories from fat.
If white meat chicken is not available, use ground turkey breast instead.
The quickest way to chop chives is to snip them with scissors.
Four tablespoons dried chives can be used instead of fresh.
Pesto Meat Loaf
Makes 2 servings.
Olive oil spray
1/2 cup frozen chopped or diced onion, defrosted
1/4 cup prepared reduced-fat pesto sauce
1/4 cup plain bread crumbs
3/4 pound ground white meat chicken
1 egg white
Salt and freshly ground black pepper
Preheat oven to 400 F. Line a baking sheet with foil and spray with olive oil spray. Mix onion, pesto sauce, bread crumbs, ground chicken and egg white together. Add salt and pepper to taste. Divide in two, place on baking tray and shape into 2 loaves about 6 inches by 3 inches. Bake 15 minutes. A meat thermometer should read 165 F.
Per serving: 398 calories (34 percent from fat), 15.1 g fat ( .9 g saturated, 6.9 g monounsaturated), 113 mg cholesterol, 43.7 g protein, 18.0 g carbohydrates, 2.3 g fiber, 578 mg sodium.
Golden Mashed Potatoes
Makes 2 servings.
3/4 pound yellow potatoes (about 2 1/2 cups cubed)
2 tablespoons heavy whipping cream
1/2 cup snipped chives.
Salt and freshly ground black pepper
Wash potatoes (do not peel) and cut into 1-inch pieces. Place in a saucepan and cover with cold water. Cover with a lid and bring to a boil. Reduce heat to medium and simmer 15 minutes. Reserve 3 tablespoons cooking water and drain potatoes. Pass them through a potato ricer or food mill. Whisk in the reserved water, cream and chives. If using a food processor, process only until just blended, about 5 seconds. Remove from processor to whisk in reserved water, cream and chives. Add salt and pepper to taste.
Per serving: 175 calories (30 percent from fat), 5.8 g fat ( 3.5 g saturated, 1.6 g monounsaturated), 20 mg cholesterol, 3.9 g protein, 28.0 g carbohydrates, 3.3 g fiber, 36 mg sodium.
