Monthly archive for December 2018

Chicken Florentine

Number of Servings 4 Ingredients 2 tsp. reduced-fat margarine 4 3-oz. Boneless, skinless chicken breasts 1 10 3/4-oz. Can condensed reduced-fat cream of chicken soup, undiluted 2 oz. Part-skim mozzarella cheese, shredded 1/8 tsp. ground nutmeg 1/8 tsp. ground black pepper 2 10-oz. Pkg. Frozen chopped spinach 2 tbsp. fresh Parmesan cheese, grated   Instructions Preheat oven to 350 F.  Melt margarine in large nonstick skillet over medium heat.  Sauté chicken breasts 3 to 4 minutes on each side or until browned well.  Combine soup, mozzarella and seasonings in medium saucepan.  Cook over medium heat until cheese is melted.  Line bottom of 13×9-inch baking dish with spinach.  Top with chicken in a single layer.  Pour cheese sauce evenly over the top; sprinkle with Parmesan cheese and bake for 12-15 minutes Nutrition Information 155 Calories; 4g Fat (24.8% calories from fat); 24g Protein; 6g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 222mg

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Chicken Fajita

Number of Servings 4 Ingredients 4 flour tortillas (8-inch) Vegetable cooking spray 1 pound chicken breast tenders 1 teaspoon chili powder 1/2 teaspoon ground cumin 1 cup bell pepper strips 1/2 teaspoon pepper 1/4 teaspoon salt 1 tablespoon lime juice 2/3 cup sliced green onions 1/3 cup chopped fresh cilantro 1/2 cup low-fat sour cream 4 leaf lettuce leaves 1 cup salsa Instructions Wrap tortillas in damp paper towels and then in aluminum foil. Bake at 350 degrees for 7 minutes or until softened; set aside. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, chili powder, and cumin; sautee 15 minutes or until chicken is done. Add bell pepper and sautè 2 minutes more. Combine chicken, bell peppers, pepper, salt, and lime juice in a bowl, and toss well. Add, green onions, cilantro, and sour cream, and toss well. Place a lettuce

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Chicken Etouffe

Number of Servings 6 Ingredients 1/2 cup flour 1 tablespoon light butter 1 onion, chopped 1/2 cup chopped celery 1 green bell pepper, chopped 4 cloves garlic, minced 1 can (28 oz.) tomatoes, diced 1 can (14-1/2 oz) chicken stock salt and pepper to taste 1/2 teaspoon dried thyme 1 tablespoons Worcestershire sauce 1 pound boneless, skinless chicken breast cubed 1/4 cup minced parsley 1 bunch green onions, chopped 2 cups cooked rice Instructions Place flour on baking sheet and bake at 400 F for 20 minutes or until flour is dark brown in color. Check and stir flour occasionally while baking. In a large pot coated with cooking spray, melt butter and saute onion, garlic, celery, and green pepper until tender. Add browned flour and mix well. Stir in tomatoes, chicken stock and seasonings. Add cubed chicken. Heat to boiling, then reduce heat and simmer uncovered for about 15

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Chicken Corn Chowder

Serving Size 2 c Number of Servings 4 Ingredients 1  tablespoon  butter 6  green onions 2  tablespoons  all-purpose flour 2  cups  chopped cooked chicken breast 1/4  teaspoon  salt 1/4  teaspoon  freshly ground black pepper 2  (10-ounce) packages frozen corn kernels, thawed and divided 1  (14-ounce) can fat-free, less-sodium chicken broth 2  cups  fat-free milk 1/2  cup  (2 ounces) pre-shredded cheddar cheese   Instructions Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes. While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan;

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Chicken Breast with Raspberry Sauce

Number of Servings 4 Ingredients  2 tsp. olive oil 1 red onion, thinly sliced 4 4-ounce boneless chicken breast with skin 2 1/2 cups fresh or 1 cup frozen raspberries 1/2 tsp. salt 1/4 tsp. freshly ground black pepper 1 cup raspberry-apple juice   Instructions Heat oil in a large nonstick skillet. Add onion; sauté 2 minutes; do not brown. Remove onion and set aside. Season the flesh side of breast with salt and pepper; add to pan and cook over medium heat only until each side is lightly browned. Add juice to pan and continue cooking until chicken is cooked through, about 12 minutes. Remove chicken from pan. Add onions to skillet; cook until liquid has a syrupy consistency. Add raspberries; heat through. Remove skin from chicken before serving and serve breast topped with sauce. Nutrition Information 231 Calories; 4g Fat (16.2% calories from fat); 27g Protein; 21g Carbohydrate;

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Chicken and Broccoli Frittata

Number of Servings 4 Ingredients 1 1/2 cups chopped roasted chicken 2 cups chopped broccoli florets 2 tbsp. dry bread crumbs 3 tbsp. all-purpose flour 1 tsp. dried basil 1/4 tsp. salt 1/8 tsp. pepper 1 cup nonfat milk 1 tsp. Dijon mustard (1) 4-oz. carton egg substitute 1/2 cup shredded, reduced-fat, extra-sharp cheddar cheese, divided 1/4 tsp. paprika nonstick cooking spray   Instructions Preheat oven to 350° F. Cook broccoli in boiling water 3 minutes or until tender-crisp. Drain and set aside. Coat 9-inch pie pan with cooking spray; sprinkle with bread crumbs (do not remove excess crumbs); set aside. In large bowl, combine flour, basil, salt and pepper; add milk and mustard. Blend well with whisk; stir in egg substitute. Add chicken and 1/4 cup cheese; stir well. Pour mixture into pie pan; sprinkle with remaining cheese and paprika. Bake 45 minutes or until set. Let cool on

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Cheese Tortellini and Vegetable Soup

Cheese Tortellini and Vegetable Soup

Number of Servings 6 Ingredients 1 14-ounce can diced tomatoes with garlic and onion 1 11.5-ounce can condensed bean with bacon soup 3 cups water 1 16-ounce package frozen Italian-style vegetables ¾ tsp. dried Italian seasoning ¼ tsp. freshly ground black pepper ½ 9-ounce package fresh cheese tortellini ¼ cup grated Parmesan cheese Instructions Combine first six ingredients in a 4-quart saucepan; cover and bring to a boil over high heat.  Add pasta; reduce heat to medium.  Cook, partially covered, seven minutes or until pasta and vegetables are tender.  Stir in cheese.  Serving size:  1 ½ cups. Nutrition Information 201 Calories, 4g Fat, 10.3g Protein, 31.3g Carbohydrates, 5.4g Fiber, 11mg Cholesterol, 2.1mg Iron, 920 mg Sodium

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Cheese Lasagna

Number of Servings 4 Ingredients 6 oz. whole-wheat lasagna noodles 1 cup onion, bell pepper and mushrooms, chopped (mix of all three) 1 1/2 cups low-fat cottage cheese 1 cup tomato sauce 2 eggs 3 oz. mozzarella cheese, grated 2 tbsp. Parmesan cheese Instructions Cook lasagna noodles in boiling water until tender. Drain and set aside. Combine tomato sauce and chopped onions, peppers and mushrooms.  Mix in separate bowl cottage cheese, eggs and half of Parmesan cheese. Preheat oven to 3500 F. In a 8×8-inch casserole, layer half the noodles, the cottage cheese mixture and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Nutrition Information 354 Calories; 10g Fat (25.0% calories from fat); 27g Protein; 42g Carbohydrate; 5g Dietary Fiber; 131mg Cholesterol; 889mg Sodium

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Cheese and Veggie Sandwich

Serving Size 1 Ingredients 2 slices light whole-wheat bread 1-oz. slice reduced-fat Swiss cheese 1/4 cup roasted red bell-pepper strips, drained 1/4 cup alfalfa sprouts 1/4 cup spinach leaves 1 tbsp. low-fat Thousand Island dressing   Instructions Assemble Nutrition Information 176 Calories; 4g Fat (19.9% calories from fat); 13g Protein; 25g Carbohydrate; 6g Dietary Fiber; 11mg Cholesterol; 407mg Sodium

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Cheddar-Apple Melt

Serving Size 1 Number of Servings 1 Ingredients 1 each whole-wheat English muffin , toasted 2 teaspoons jam or chutney 4 each thin apple slices 2 slices reduced-fat Cheddar cheese   Instructions Top English muffin with jam (or chutney), apple and cheese. Toast in a toaster oven or under the broiler until the cheese is melted. Nutrition Information  Calories: 253; Fat: 5g; Cholesterol: 12mg; Carbohydrate: 33g; Fiber: 5g; Protein: 20g; Sodium: 769mg

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