5 cps canned fat free, low sodium chicken broth
1 1/2 C Thick and Chunky salsa
1 lb lean turkey meat browned
1 cup no salt black beans -rinsed and drained
1 C instant rice
1/4 C chopped fresh cilantro
2 Tbsp fresh lime juice
Corn tortilla chips (crushed)
optional:
1 can corn
1 small can (7 oz) green chilies
Directions
Bring broth and salsa to a boil in a large saucepan over high heat. Add chicken, beans and rice, cover. Reduce heat to low and cook 4min or until tender. Remove from heat and stir in cilantro and lime juice
Top with crushed corn tortilla chips.
Thursday, July 16, 2009
Yummy Chicken
4 chicken breasts (3 oz portions)
1/4 C non-fat plain yogurt
1/2 tsp Worcestershire
1/2 tsp celery salt
1/2 tsp onion salt
1/4 tsp parsley flakes
1/4 tsp paprika
1/4 tsp garlic salt
Dash pepper
Directions
1. Mix all ingredients, excluding chicken, with a wire whisk
2. Coat chicken breasts heavily with sauce
3. Roll each breast in dried corn flake crumbs and place in a baking dish
4. Bake 350 degrees for 45 minutes. Turning once
You can also cut chicken into strips. If you do bake for 20-25 minutes.
1/4 C non-fat plain yogurt
1/2 tsp Worcestershire
1/2 tsp celery salt
1/2 tsp onion salt
1/4 tsp parsley flakes
1/4 tsp paprika
1/4 tsp garlic salt
Dash pepper
Directions
1. Mix all ingredients, excluding chicken, with a wire whisk
2. Coat chicken breasts heavily with sauce
3. Roll each breast in dried corn flake crumbs and place in a baking dish
4. Bake 350 degrees for 45 minutes. Turning once
You can also cut chicken into strips. If you do bake for 20-25 minutes.
Easy Pleasing Turkeylo
1 egg and 1 egg white beaten
2 lb ground turkey
1 pkg (6 oz) Stove Top Stuffing Mix
1 C water
1/2 C barbecue sauce, divided
Directions
1. Preheat oven to 375 degrees
2. In a bowl, beat eggs lightly with fork
3. Add turkey, stuffing mix, water and 1/4 C barbecue sauce. Mix
4. Shape meat mixture into a 13x9 baking dish
5. Top meatloaf with remaining barbecue sauce
6. Bake 1 hour or until cooked through
2 lb ground turkey
1 pkg (6 oz) Stove Top Stuffing Mix
1 C water
1/2 C barbecue sauce, divided
Directions
1. Preheat oven to 375 degrees
2. In a bowl, beat eggs lightly with fork
3. Add turkey, stuffing mix, water and 1/4 C barbecue sauce. Mix
4. Shape meat mixture into a 13x9 baking dish
5. Top meatloaf with remaining barbecue sauce
6. Bake 1 hour or until cooked through
7 Layer Salad
2 heads romaine or bag lettuce
1 small bag frozen peas, thawed
1 lb turkey bacon
fat free cheddar cheese, shredded
3 green onions
5 hard boiled eggs, crumbled
light mayo
salt & pepper
Directions
1. Place torn lettuce in the bottom of the pan
2. Add a layer of chopped green onions
3. Add a layer o thawed peas
4. Add a layer of bacon
5. Add a layer of egg
6. Salt & Pepper
7. Add a layer of mayo
8. Finish with a layer of cheese
1 small bag frozen peas, thawed
1 lb turkey bacon
fat free cheddar cheese, shredded
3 green onions
5 hard boiled eggs, crumbled
light mayo
salt & pepper
Directions
1. Place torn lettuce in the bottom of the pan
2. Add a layer of chopped green onions
3. Add a layer o thawed peas
4. Add a layer of bacon
5. Add a layer of egg
6. Salt & Pepper
7. Add a layer of mayo
8. Finish with a layer of cheese
Buffalo Chicken "French Dip" Sandwich
1/2 C Frank's wing sauce
1/2 C chicken broth
Bring to a boil in a pan. Reduce heat to low
Reduced fat blue cheese dressing
4 chicken breasts
4 french rolls, split, buttered
Directions
Heat oven to 400 degrees broil
Toast rolls in oven
Spread each roll with blue cheese dressing
Add chicken and any garnishments
Serve with warm wing sauce
1/2 C chicken broth
Bring to a boil in a pan. Reduce heat to low
Reduced fat blue cheese dressing
4 chicken breasts
4 french rolls, split, buttered
Directions
Heat oven to 400 degrees broil
Toast rolls in oven
Spread each roll with blue cheese dressing
Add chicken and any garnishments
Serve with warm wing sauce
Chicken Diane
4 boneless skinless chicken breast halves (4 oz. each)
1/2 tsp salt
1/2 tsp pepper
2 tsp olive or canola oil
2 tsp stick butter or margarine
1 Tbsp lemon juice
1 Tbsp minced parsley
2 tsp dijon mustard
1/4 C reduced-sodium chicken broth
Directions
1. Flatten chicken to 1/4 inch thick; sprinkle both sides with salt and pepper.
2. In a skillet brown chicken in oil and butter over medium heat for 3-5 minutes or until juices run clear
3. Remove and keep warm
4. In same skillet, whisk lemon juice, parsley and mustard until blended
5. Whisk in broth and green onions; heat through
6. Serve over chicken
1/2 tsp salt
1/2 tsp pepper
2 tsp olive or canola oil
2 tsp stick butter or margarine
1 Tbsp lemon juice
1 Tbsp minced parsley
2 tsp dijon mustard
1/4 C reduced-sodium chicken broth
Directions
1. Flatten chicken to 1/4 inch thick; sprinkle both sides with salt and pepper.
2. In a skillet brown chicken in oil and butter over medium heat for 3-5 minutes or until juices run clear
3. Remove and keep warm
4. In same skillet, whisk lemon juice, parsley and mustard until blended
5. Whisk in broth and green onions; heat through
6. Serve over chicken
Hawaiian Turkey Burgers
1 can (8oz) sliced pineapple
1/2 C dry bread crumbs
1/2 C sliced green onions
1/4 tsp salt
1/4 C reduced-sodium teriyaki sauce
1 Tbsp reduced-sodium soy sauce
1 lb. lean ground turkey
4 slices swiss cheese
4 hamburger buns
Directions
1. Coat grill rack or skillet with nonstick cooking spray.
2. Drain pineapple, reserving 1/4 C juice (discard remaining juice.)
3. Set pineapple aside
4. Ina a bowl combine the bread crumbs, onion, soy sauce, salt and pineapple juice.
5. Crumble turkey over mixture and mix well.
6. Shape into 4 patties
7. Cook and brush with teriyaki sauce as cooking
8. Cook pineapple brushing with teriyaki sauce
9. Place pineapple rings on top of patty and top with cheese. Allow to melt and serve on buns with lettuce and tomato.
1/2 C dry bread crumbs
1/2 C sliced green onions
1/4 tsp salt
1/4 C reduced-sodium teriyaki sauce
1 Tbsp reduced-sodium soy sauce
1 lb. lean ground turkey
4 slices swiss cheese
4 hamburger buns
Directions
1. Coat grill rack or skillet with nonstick cooking spray.
2. Drain pineapple, reserving 1/4 C juice (discard remaining juice.)
3. Set pineapple aside
4. Ina a bowl combine the bread crumbs, onion, soy sauce, salt and pineapple juice.
5. Crumble turkey over mixture and mix well.
6. Shape into 4 patties
7. Cook and brush with teriyaki sauce as cooking
8. Cook pineapple brushing with teriyaki sauce
9. Place pineapple rings on top of patty and top with cheese. Allow to melt and serve on buns with lettuce and tomato.
Vegetable Chicken Stir Fry
1 Tbsp Cornstarch
1 C reduced sodium chicken broth
1/4 C reduced sodium soy sauce
1 lb. boneless skinless chicken breasts cut into strips
3 garlic cloves, minced
Dash of ground ginger
2 Tbsp olive oil, divided
2 C fresh broccoli florets
1 C sliced carrots
1 C fresh or frozen snow peas
Cooked Rice
Directions
1. In a bowl, combine cornstarch, broth and soy sauce until smooth; set aside.
2. In a large nonstick skillet or wok, stir fry the chicken, garlic and ginger in 1 Tbsp hot oil until no longer pink. Remove and keep warm.
3. Stir-fry broccoli and carrots in the remaining oil for 4 minutes or until crisp-tender. Add snow peas; stir-fry for 2 minutes.
4. Stir broth mixture: add to pan.
5. Bring to a boil; cook and stir for 1 minute or until thickened.
6. Add chicken, heat through
Yield: 4 servings
1 C reduced sodium chicken broth
1/4 C reduced sodium soy sauce
1 lb. boneless skinless chicken breasts cut into strips
3 garlic cloves, minced
Dash of ground ginger
2 Tbsp olive oil, divided
2 C fresh broccoli florets
1 C sliced carrots
1 C fresh or frozen snow peas
Cooked Rice
Directions
1. In a bowl, combine cornstarch, broth and soy sauce until smooth; set aside.
2. In a large nonstick skillet or wok, stir fry the chicken, garlic and ginger in 1 Tbsp hot oil until no longer pink. Remove and keep warm.
3. Stir-fry broccoli and carrots in the remaining oil for 4 minutes or until crisp-tender. Add snow peas; stir-fry for 2 minutes.
4. Stir broth mixture: add to pan.
5. Bring to a boil; cook and stir for 1 minute or until thickened.
6. Add chicken, heat through
Yield: 4 servings
Monday, July 13, 2009
Baked Chimichangas
2 1/2 C shredded cooked chicken breast
1 C salsa
1 small onion, chopped
3/4 tsp ground cumin
3/4 tsp oregano
8 flour tortillas
3/4 C shredded reduced fat cheddar cheese
1 C reduced sodium chicken broth
2 tsp chicken bouillon granules
1/8 tsp pepper
1/4 C all-purpose flour
1 C fat free half and half cream
1 can (4oz) chopped chilies
Directions
1. In a nonstick skillet, simmer chicken, salsa, onion, cumin, and oregano until heated through and most of the liquid has evaporated
2. Place 1/2 cup down the center of each tortilla; top with 2 Tbsp. cheese
3. Roll up and place seam side down in a 13x9 baking dish coated with nonstick cooking spray
4. Bake uncovered at 425 degrees for 15 minutes or until lightly browned
5. Meanwhile, in a saucepan, heat the broth, bouillon and pepper until bouillon is dissolved
6. Combine flour and cream until smooth; stir into the broth
7. Bring to a boil; cook and stir for 2 minutes or until thickened
8. Stir in chilies and heat through
9. Serve sauce over chimichangas
1 C salsa
1 small onion, chopped
3/4 tsp ground cumin
3/4 tsp oregano
8 flour tortillas
3/4 C shredded reduced fat cheddar cheese
1 C reduced sodium chicken broth
2 tsp chicken bouillon granules
1/8 tsp pepper
1/4 C all-purpose flour
1 C fat free half and half cream
1 can (4oz) chopped chilies
Directions
1. In a nonstick skillet, simmer chicken, salsa, onion, cumin, and oregano until heated through and most of the liquid has evaporated
2. Place 1/2 cup down the center of each tortilla; top with 2 Tbsp. cheese
3. Roll up and place seam side down in a 13x9 baking dish coated with nonstick cooking spray
4. Bake uncovered at 425 degrees for 15 minutes or until lightly browned
5. Meanwhile, in a saucepan, heat the broth, bouillon and pepper until bouillon is dissolved
6. Combine flour and cream until smooth; stir into the broth
7. Bring to a boil; cook and stir for 2 minutes or until thickened
8. Stir in chilies and heat through
9. Serve sauce over chimichangas
Creamy Chicken & Rice Soup
1 1/2 tsp lemon pepper
2 T cornstarch
6 chicken bouillon cubes
1 T dried onions
1/2 C uncooked rice
2 boneless skinless chicken breasts
2/3 C chopped celery
2 carrots (grated)
12 oz can fat free evaporated milk
Directions
1. Fill a large pot with 1 1/2 quarts water. Add chicken, onion, rice, celery and carrots
2. Cover and cook over medium heat for 20 minutes
3. Remove chicken and dice
4. Add half of canned milk and mix well
5. Mix the dry ingredients with remaining canned milk and stir, then add to soup
6. Cook until thickens
2 T cornstarch
6 chicken bouillon cubes
1 T dried onions
1/2 C uncooked rice
2 boneless skinless chicken breasts
2/3 C chopped celery
2 carrots (grated)
12 oz can fat free evaporated milk
Directions
1. Fill a large pot with 1 1/2 quarts water. Add chicken, onion, rice, celery and carrots
2. Cover and cook over medium heat for 20 minutes
3. Remove chicken and dice
4. Add half of canned milk and mix well
5. Mix the dry ingredients with remaining canned milk and stir, then add to soup
6. Cook until thickens
Lasagna
1 jar (25-26oz) marinara sauce
1 can (14 1/2 oz) diced tomatoes
1 package oven ready lasagna noodles
1 container (15 oz) part-skim rocotta cheese or cottage cheese
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
1 cup frozen veggie crumbles or you can use lean ground trukey
Directions
1. In medium bowl, combine marinara sauce and tomatoes with their juice
2. In 13x9 in pan spray with nonstick spray. Spoon 1 cup tomato sauce mixture into bowl and spread around
3. Arrange one layer of noodles on the bottom of the pan
4. Spoon about 3/4 cup sauce over noodles, then top with 1/3 of ricotta (about 1/2 cup) and 1/2 cup shredded cheese. Spread half of spinach over cheese.
5. Next layer repeat first layer but use veggie crumbs or turkey meat instead of spinach.
6. Layer the same but use spinach
7. Put one final layer of noodles
8. Top with shredded cheese
1 can (14 1/2 oz) diced tomatoes
1 package oven ready lasagna noodles
1 container (15 oz) part-skim rocotta cheese or cottage cheese
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
1 cup frozen veggie crumbles or you can use lean ground trukey
Directions
1. In medium bowl, combine marinara sauce and tomatoes with their juice
2. In 13x9 in pan spray with nonstick spray. Spoon 1 cup tomato sauce mixture into bowl and spread around
3. Arrange one layer of noodles on the bottom of the pan
4. Spoon about 3/4 cup sauce over noodles, then top with 1/3 of ricotta (about 1/2 cup) and 1/2 cup shredded cheese. Spread half of spinach over cheese.
5. Next layer repeat first layer but use veggie crumbs or turkey meat instead of spinach.
6. Layer the same but use spinach
7. Put one final layer of noodles
8. Top with shredded cheese
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