Dr. Oz $5 HEALTHY MEAL CHALLENGE

Doctor Oz had a cool segment on his show about five dollar healthy meal challenge. Here are the recipes that came in the top 2:

CHICKEN ROLL-UPS

This dish combines multiple food groups in a healthy way. It’s also easy to tailor to be a Greek, Italian or Asian-style dish by mixing up the ingredients. At less than $5 for the whole meal, there’s no reason not to get rolling on this delicious dinner.

ADDED TO RECIPES ON FRI 02/18/2011

Ingredients

Makes 2-4 servings

1 (1/4 lb) of chicken breast, sliced thin

4 slices of low-salt, low-fat lean ham

4 slices of fat free/low-sodium swiss cheese

1/4 of extra virgin olive oil (or 1/4 cup of fat-free mayo)

3/4 cup of bread crumbs or 1 cup whole grain cereal flakes grinded in mini food processor

Directions

Preheat oven to 350°F. Lay cutlets on saran wrap, cut into long pieces and pound until thin. Fold ham and cheese and half and lay over the chicken. You can add to taste sliced garlic, basil, rosemary and vegetables like tomato or asparagus before rolling.)

Start at the narrowest end of cutlet and the roll up. Secure with a toothpick or be sure to lay them seam side down once breaded.

Dip pastry brush in extra virgin olive oil and brush on chicken rolls. Quickly put the entire chicken roll into bowl of bread crumb and use your hand or a spoon to press crumbs firmly onto chicken roll.

Transfer the rolled cutlets to a baking dish. Then, using a teaspoon, drizzle some extra virgin olive oil over each chicken roll. (If on hand, pour a little white wine in dish to cook with chicken and then spoon on when finished) Bake for 15 - 20 minutes in the middle of the oven. In the last few minutes switch your oven to "broil" and move your baking dish to the rack closest to heating element. In 1-2 minutes, the high heat will brown up the crumbs. Remove from oven and enjoy!

Recipe courtesy of Elizabeth Rekowicz.

CHICKEN CUTLETS AND SAUTÉED KALE

Healthy eating doesn’t have to break the bank. This dinner costs under $5 per serving, and is only around 350 calories. Instead of eggs, this recipe uses skim milk – a cheaper and healthier alternative.

ADDED TO RECIPES ON FRI 02/18/2011

Ingredients

4 chicken cutlets pounded very thin

4 oz Italian bread crumbs

2 heads of dinosaur kale, stems and ribs removed, leaves chopped

1/3 oz garlic powder

1 lemon

4 oz skim milk

5 cloves of garlic

Olive Oil

Parmesan cheese, freshly grated

Salt and pepper

Directions

Dip chicken in skim milk and then coat with bread crumbs combined with a bit of grated parmesan cheese. Bake chicken at 350°F for 20 minutes. When you turn the chicken over add lemon juice over top of each piece. Put on plate and keep warm.

In another pan, heat olive oil and sauté the 5 whole cloves until lightly browned. Add washed kale to pan, sprinkle with salt and pepper and sauté for 10 to 15 minutes. Serve along side of chicken.

Recipe courtesy of Dina Siegel.

Read more »