Wellness week recipes

Creamy Chicken Soup

Creamy Chicken Soup

Number of Servings 7 Ingredients 1/2 cup carrots, peeled and diced 1/2 cup parsnips, peeled and diced 1/2 cup all-purpose flour 1/4 tsp. ground nutmeg 4 cups chicken stock 6 oz. boneless, skinless chicken breasts, small diced 1/2 cup half and half 1 1/4 tsp. sea salt Pinch ground cayenne pepper 1/4 tsp. freshly ground black pepper 4 Tbsp. fresh chopped chives Instructions In a large saucepan over medium heat, melt butter. Add carrots and parsnips and sauté for about 10 minutes, or until soft and tender. Add flour and continue sautéing until combined. Do not brown.  Add nutmeg and sauté for an additional minute. Add chicken stock and small diced chicken breasts. Bring to a boil. Reduce heat. Simmer for about 5 minutes to be sure chicken is cooked through and vegetables should be tender.  Stir in half and half, salt, cayenne pepper, and black pepper. Remove from heat.  Serve 3/4 cup

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Chicken Parmesan

Chicken Parmesan

Number of Servings 4 Ingredients 4 4-oz chicken breasts 1 large egg 3 1/2 Tbsp. 2% milk 1/2 cup all-purpose flour 1/4 cup bread crumbs 1 Tbsp. extra-virgin olive oil 3/4 cup marinara sauce 1/2 cup shredded low-fat mozzarella cheese 1 Tbsp. grated Parmesan cheese 1 1/2 cups cooked angel hair pasta Instructions Preheat oven to 400F.  Slice each chicken breast in half to make eight 2-ounce medallions. Pound each medallion lightly with meat mallet until there is an even thickness throughout.  In a small bowl, beat egg with milk. Dredge chicken medallions in flour, then in egg-milk mixture, then in breadcrumbs.  In a large sauté pan, sauté chicken medallions in olive oil over medium-high heat for 3 to 5 minutes on each side, or until cooked through.  Transfer cooked chicken medallions to a baking dish. Top with marinara sauce and sprinkle cheeses over the top. Place in oven and

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Baked Apple

Number of Servings 1 Ingredients 1 baking apple (Rome, Jonathan, or Granny Smith) 1/4 tsp. cinnamon 1/2 Tbsp. raisins 1/2 can lemon-lime soda Instructions Preheat oven to 350 degrees. Core apple without cutting all the way through to the bottom. Peel one strip of skin around the top of the apple. Place apple in a small casserole dish sprayed with nonstick cooking spray. Sprinkle the cavity with cinnamon and stuff with raisins. Pour soda over apple. Bake uncovered for 20-30 minutes until apple is soft. Nutrition Information 96 Calories; 1g Fat (4.5% calories from fat); trace Protein; 25g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 3mg Sodium

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