Member Recipe

Crispy Baked Egg Rolls

Crispy Baked Egg Rolls

2 cups grated carrots 1 can (14 ounces) bean sprouts, drained 1/2 cup chopped water chestnuts 1/4 cup chopped green pepper 1/4 cup chopped green onions 1 garlic clove, minced 2 cups finely diced cooked chicken 4 teaspoons cornstarch 1 tablespoon water 1 tablespoon light soy sauce 1 teaspoon canola oil 1 teaspoon brown sugar Pinch cayenne pepper 16 egg roll wrappers Cooking spray Coat a large skillet with cooking spray; add the first 6 ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 3 minutes. Add chicken; heat through. In a small bowl, combine the cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes or until thickened; remove from the heat. Spoon 1/4 cup chicken mixture on the bottom third of 1 egg roll wrapper; fold sides toward center and

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Speedy Chicken Soup

Speedy Chicken Soup

Speedy Chicken Soup 2 c. chicken, cooked and shredded 4 14-oz. cans fat-free chicken broth 1 c. peeled, sliced carrots 1 c. snow peas, cut diagonally into strips 1/4 c. instant rice 2 scallions, sliced Salt and pepper to taste Bring broth to boil in large pot over high heat; add chicken, carrots, snow peas, rice and scallions. Reduce heat and simmer 5 minutes more or until carrots are tender. Season with salt and pepper. Serve immediately or allow to cool and freeze for later use. Serves 4. Tracker: 4 oz-eq Protein, 1 oz-eq Grain, 1/2 cup vegetables

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Italian Garden Soup

Italian Garden Soup

1 15-oz. can Italian-style cut green beans 1 15-oz. can Italian-style stewed tomatoes 1 8-oz. can tomato sauce, with basil, garlic and oregano 1 14 1/2-oz. can zucchini with tomatoes 1 15-oz. can peas and carrots 1 6-oz. can chunk white chicken in water 3 15-oz. cans fat-free chicken broth Tip: This is a great Crock-Pot dish! Just add the ingredients and set the cooking temperature to low—in 3 hours you’ll have a wonderful soup! Combine all ingredients in large pot; cook over medium-high heat until heated through. Serves 14. Exchanges: 1/2 oz-eq Protein, 1/2 cup vegetables

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