Dinner Recipes
theresabugx
Posts: 97 Member
Post your dinner recipes here:
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Replies
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I made this a couple night ago....it was pretty tasty (chicken eaters)
Bruschetta Baked Chicken
If you can find a bottled tomato-based bruschetta in your grocery store, you can use 1 3/4-cups of this instead of the diced tomatoes, tomato pesto, fresh basil, garlic and oregano below.
Ingredients:
Olive oil cooking spray
4 chicken breasts, skinless, boneless, cut in half to make 8 thin chicken breasts
Bruschetta:
1 can (14.5 oz) diced tomatoes (whatever flavor you desire like -- roasted garlic with herbs or Italian-style)
2 tablespoons sundried tomato pesto (available in jars at most grocery stores)
1/4 cup finely chopped fresh basil
1 teaspoon minced or chopped garlic (in jars at your grocery store)
1/2 teaspoon dried oregano (add more if desired)
6 ounces shredded part-skim mozzarella (1 1/2 cups)
3/4 cup panko crumbs (soft bread crumbs can be substituted)
3/4 cup shredded Parmesan cheese
Preparation:
Preheat oven to 400 degrees. Spray the bottom of a 9 x 13-inch baking dish with olive oil cooking spray.
Lay chicken pieces on the bottom of prepared pan. In medium bowl, combine diced tomatoes (not drained), tomato pesto, fresh basil, garlic, and oregano. Spread bruschetta mixture over the top of the chicken.
Sprinkle mozzarella cheese evenly over the top of the bruschetta mixture. In small bowl, combine panko crumbs with Parmesan cheese. Sprinkle crumb mixture over the top of the mozzarella. Coat the top with olive oil cooking spray.
Bake dish, uncovered, in center of oven for 30 minutes (or until chicken is cooked throughout and the cheese is nicely bubbling).
Yield:
4-6 servings
Nutritional Information:
Per serving: (if 6 servings): 251 calories, 28 g protein, 10 g carbohydrate, 10 g fat, 5.5 g saturated fat, 72 mg cholesterol, 0.7 g fiber, 570 mg sodium. Calories from fat: 36%0 -
I made this a couple night ago....it was pretty tasty (chicken eaters)
Bruschetta Baked Chicken
If you can find a bottled tomato-based bruschetta in your grocery store, you can use 1 3/4-cups of this instead of the diced tomatoes, tomato pesto, fresh basil, garlic and oregano below.
Ingredients:
Olive oil cooking spray
4 chicken breasts, skinless, boneless, cut in half to make 8 thin chicken breasts
Bruschetta:
1 can (14.5 oz) diced tomatoes (whatever flavor you desire like -- roasted garlic with herbs or Italian-style)
2 tablespoons sundried tomato pesto (available in jars at most grocery stores)
1/4 cup finely chopped fresh basil
1 teaspoon minced or chopped garlic (in jars at your grocery store)
1/2 teaspoon dried oregano (add more if desired)
6 ounces shredded part-skim mozzarella (1 1/2 cups)
3/4 cup panko crumbs (soft bread crumbs can be substituted)
3/4 cup shredded Parmesan cheese
Preparation:
Preheat oven to 400 degrees. Spray the bottom of a 9 x 13-inch baking dish with olive oil cooking spray.
Lay chicken pieces on the bottom of prepared pan. In medium bowl, combine diced tomatoes (not drained), tomato pesto, fresh basil, garlic, and oregano. Spread bruschetta mixture over the top of the chicken.
Sprinkle mozzarella cheese evenly over the top of the bruschetta mixture. In small bowl, combine panko crumbs with Parmesan cheese. Sprinkle crumb mixture over the top of the mozzarella. Coat the top with olive oil cooking spray.
Bake dish, uncovered, in center of oven for 30 minutes (or until chicken is cooked throughout and the cheese is nicely bubbling).
Yield:
4-6 servings
Nutritional Information:
Per serving: (if 6 servings): 251 calories, 28 g protein, 10 g carbohydrate, 10 g fat, 5.5 g saturated fat, 72 mg cholesterol, 0.7 g fiber, 570 mg sodium. Calories from fat: 36%
yummmmmmmmmmmmmmm! I made the same type of recipe many times except with stuffing mix....not sure what the cal count on that was...I'll see if I can find it....0 -
Not as gourmet as Molly's
and a few more calories, but still sooooooooooooo nummy and not bad for a serving.....I use the ball mozzerella because it melts better
Easy bruschetta chicken
What You Need1 can (14-1/2 oz.) diced tomatoes, undrained
1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken
1/2 cup water
2 cloves garlic, minced
1-1/2 lb. boneless skinless chicken breasts, cut into bite-size pieces
1 tsp. dried basil leaves
1 cup KRAFT 2% Milk Shredded Mozzarella Cheese
Make ItHEAT oven to 400ºF.
1MIX tomatoes, stuffing mix, water and garlic just until stuffing mix is moistened.
2LAYER chicken, basil and cheese in 3-qt. casserole or 13x9-inch baking dish.
3TOP with stuffing. Bake 30 min. or until chicken is done.
Kraft Kitchens TipsSubstitutePrepare using STOVE TOP Lower Sodium Stuffing Mix for Chicken.Make AheadPrepare and bake as directed; cool. Refrigerate up to 24 hours. To reheat, spoon each serving onto microwaveable plate. Microwave on HIGH 2 to 3 min. or until heated through. Serving SuggestionServe with steamed Italian-style vegetables.
nutritional information per serving
Calories 300 Total fat 7 g Saturated fat 2.5 g Cholesterol 75 mg Sodium 710 mg Carbohydrate 26 g Dietary fiber 2 g Sugars 4 g Protein 33 g Vitamin A 10 %DV Vitamin C 15 %DV Calcium 30 %DV Iron 15 %DV Healthy Living InformationGood source of calcium0 -
Not as gourmet as Molly's and a few more calories, but still sooooooooooooo nummy and not bad for a serving.....I use the ball mozzerella because it melts better
Easy bruschetta chicken
What You Need1 can (14-1/2 oz.) diced tomatoes, undrained
1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken
1/2 cup water
2 cloves garlic, minced
1-1/2 lb. boneless skinless chicken breasts, cut into bite-size pieces
1 tsp. dried basil leaves
1 cup KRAFT 2% Milk Shredded Mozzarella Cheese
Make ItHEAT oven to 400ºF.
1MIX tomatoes, stuffing mix, water and garlic just until stuffing mix is moistened.
2LAYER chicken, basil and cheese in 3-qt. casserole or 13x9-inch baking dish.
3TOP with stuffing. Bake 30 min. or until chicken is done.
Kraft Kitchens TipsSubstitutePrepare using STOVE TOP Lower Sodium Stuffing Mix for Chicken.Make AheadPrepare and bake as directed; cool. Refrigerate up to 24 hours. To reheat, spoon each serving onto microwaveable plate. Microwave on HIGH 2 to 3 min. or until heated through. Serving SuggestionServe with steamed Italian-style vegetables.
nutritional information per serving
Calories 300 Total fat 7 g Saturated fat 2.5 g Cholesterol 75 mg Sodium 710 mg Carbohydrate 26 g Dietary fiber 2 g Sugars 4 g Protein 33 g Vitamin A 10 %DV Vitamin C 15 %DV Calcium 30 %DV Iron 15 %DV Healthy Living InformationGood source of calcium
here is the link... wish we could post pics on here
http://www.kraftrecipes.com/recipes/bruschetta-chicken-bake-65546.aspx0 -
Ok, I don't have the stuff to make this, but it looks so good I wish somebody would! lol Not bad on calories either considering it has CHEESE!!!!!!!!!!!!!!!!! (Ya can't go wrong if it has cheese....)
Cheesy Potato Casserole Carolyn Malcoun
The original version of this cheesy potato casserole stars canned soup, full-fat sour cream, a stick of butter and a crust of crushed potato chips. We lightened it considerably by using a homemade white sauce instead of canned soup and swapping nonfat Greek yogurt for the sour cream. Crushed corn flakes replace the potato chips. All in all, we slashed 200 calories, 25 grams of fat (12 grams saturated) and 170 milligrams of sodium per serving. Dig in!
Servings: 10 servings, about 3/4 cup each
Total Time: 1 3/4 hours
Ease of Preparation: Easy
Health: Low Calorie, Low Cholesterol, High Calcium
Ingredients:
Cheesy Potato Casserole
Canola oil cooking spray
2 pounds red potatoes , diced
1 cup low-fat milk
2 tablespoons cornstarch
8 ounces sharp Cheddar cheese , shredded (about 2 cups)
1 cup nonfat Greek yogurt
1 medium onion , chopped
1/2 teaspoon plus a pinch of salt , divided
1/2 teaspoon freshly ground pepper
2 cups crushed unsweetened corn flakes
Steps:
1: Preheat oven to 350°F. Coat a 9-by-13-inch (or similar-size) baking dish with cooking spray.
2: Place potatoes in a large pot, add water to cover and bring to a boil. Immediately drain and rinse with cold water; drain well. Return to the pot.
3: Meanwhile, whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often until bubbling and thickened enough to coat the back of a spoon, 2 to 4 minutes total. Remove from the heat and stir in Cheddar, yogurt, onion, 1/2 teaspoon salt and pepper until combined. Pour the sauce over the potatoes and mix well. Spread evenly in the prepared pan.
4: Sprinkle the casserole with corn flakes. Using short bursts, coat the corn flakes with cooking spray; sprinkle with the remaining pinch of salt. Bake until browned and bubbling at the edges, about 1 hour. Let cool for 20 minutes before serving.
Nutrition: (Per serving)
Calories - 233
Carbohydrates - 30
Fat - 8
Saturated Fat - 5
Monounsaturated Fat - 2
Protein - 11
Cholesterol - 25
Dietary Fiber - 2
Potassium - 499
Sodium - 396
Nutrition Bonus - Folate (30% daily value), Iron (25% dv), Calcium (22% dv), Vitamin C (19% dv).
Prepare through Step 3; cover and refrigerate for up to 1 day. Let the casserole stand at room temperature while preheating the oven. Proceed with Step 4.0 -
Hey ladies, Just saw this recipe posted by mhanson18, and it sounds absolutely delicious... had to share with you!
SPINACH, TOMATO, CHICKEN LASAGNA
"It made 9 pretty good sized pieces and was 299 calories per slice according to mfp recipe calculator and these mentioned ingredients...
Just thought I'd share!"
"I just want to mention that I used Creamette Oven Ready Lasagna Noodles for the first time, and absolutely hated them. I suggest you use regular lasagna noodles prepared first...."
12 oz chicken breast cooked, chopped
1 Jar Garlic and Basil Ragu
1 Bag Baby Spinach
12 baby grape tomatoes- halved
15 oz Skim Ricotta Cheese
2 Cups Part Skim Mozarella Shredded Cheese
1 egg
12 lasagna noodles prepared
Dried Basil and Oregano, salt and pepper to taste
Heat oven to 375*
Mix egg, ricotta cheese, most of the shredded cheese, tomatoes and spinach. Set aside
Spread light layer of tomato sauce on bottom of 9x13 pan.
Mix the rest of the sauce in with the chicken
Put first layer of lasagna noodles down..
Cover with part of cheese mixture, top with chicken/sauce mixture, top with noodles, and repeat once more.
Sprinkle top of lasagna with last of shredded mozarella, cover with foil and bake 20 mins.
Take foil off and bake until browned and bubbly, about 10-15 mins.
Enjoy!0 -
Not as gourmet as Molly's and a few more calories, but still sooooooooooooo nummy and not bad for a serving.....I use the ball mozzerella because it melts better
Easy bruschetta chicken
What You Need1 can (14-1/2 oz.) diced tomatoes, undrained
1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken
1/2 cup water
2 cloves garlic, minced
1-1/2 lb. boneless skinless chicken breasts, cut into bite-size pieces
1 tsp. dried basil leaves
1 cup KRAFT 2% Milk Shredded Mozzarella Cheese
Make ItHEAT oven to 400ºF.
1MIX tomatoes, stuffing mix, water and garlic just until stuffing mix is moistened.
2LAYER chicken, basil and cheese in 3-qt. casserole or 13x9-inch baking dish.
3TOP with stuffing. Bake 30 min. or until chicken is done.
Kraft Kitchens TipsSubstitutePrepare using STOVE TOP Lower Sodium Stuffing Mix for Chicken.Make AheadPrepare and bake as directed; cool. Refrigerate up to 24 hours. To reheat, spoon each serving onto microwaveable plate. Microwave on HIGH 2 to 3 min. or until heated through. Serving SuggestionServe with steamed Italian-style vegetables.
nutritional information per serving
Calories 300 Total fat 7 g Saturated fat 2.5 g Cholesterol 75 mg Sodium 710 mg Carbohydrate 26 g Dietary fiber 2 g Sugars 4 g Protein 33 g Vitamin A 10 %DV Vitamin C 15 %DV Calcium 30 %DV Iron 15 %DV Healthy Living InformationGood source of calcium
here is the link... wish we could post pics on here
http://www.kraftrecipes.com/recipes/bruschetta-chicken-bake-65546.aspx
yum im gonna make this soon!0 -
Hey ladies, Just saw this recipe posted by mhanson18, and it sounds absolutely delicious... had to share with you!
SPINACH, TOMATO, CHICKEN LASAGNA
"It made 9 pretty good sized pieces and was 299 calories per slice according to mfp recipe calculator and these mentioned ingredients...
Just thought I'd share!"
"I just want to mention that I used Creamette Oven Ready Lasagna Noodles for the first time, and absolutely hated them. I suggest you use regular lasagna noodles prepared first...."
12 oz chicken breast cooked, chopped
1 Jar Garlic and Basil Ragu
1 Bag Baby Spinach
12 baby grape tomatoes- halved
15 oz Skim Ricotta Cheese
2 Cups Part Skim Mozarella Shredded Cheese
1 egg
12 lasagna noodles prepared
Dried Basil and Oregano, salt and pepper to taste
Heat oven to 375*
Mix egg, ricotta cheese, most of the shredded cheese, tomatoes and spinach. Set aside
Spread light layer of tomato sauce on bottom of 9x13 pan.
Mix the rest of the sauce in with the chicken
Put first layer of lasagna noodles down..
Cover with part of cheese mixture, top with chicken/sauce mixture, top with noodles, and repeat once more.
Sprinkle top of lasagna with last of shredded mozarella, cover with foil and bake 20 mins.
Take foil off and bake until browned and bubbly, about 10-15 mins.
Enjoy!
YUMMY!!0 -
Black Bean Burgers
1 15-oz. can black beans, drained and rinsed
1/4 cup dried breadcrumbs
1 large egg, beaten
2 Tbsp dried onion flakes
1 tsp worcestershire sauce
1/2 tsp ground black pepper
1 Tbsp canola oil
4 whole-wheat hamburger buns
Toppings (optional)
Lettuce leaves
Sliced tomato
Sliced onion
Sliced pickle
Catsup
Mustard
1. Place the black beans in a medium-sized bowl. With the back of a fork, partially mash the beans until they are able to be shaped into a patty. Add the breadcrumbs, egg, worcestershire sauce, and black pepper, and mix together well.
2. Heat the canola oil in a large skillet over medium heat.
3. Use 1/4 of the bean mixtue for each patty. Shape each portion into patties that are about 3/4-inch thick.
4. Place the patties into the skillet, and cook on each side about 4 mintues, or until the patties becomes lightly browned and are firm.
5. Serve each patty on a whole wheat bun, and finish off with the burger toppings you desire.
Serves 4
Per Serving Calories 2710 -
Ok.. surely everyone has realized how un-imaginative I am by now. lol I have stolen another recipe from on here, and I intend on trying it tonight. I have no idea of the nutritional info, but I will update after I make it tonight.
Cut up two boneless/skinless chicken breasts into bite size pieces and saute them with minced garlic (1-2 cloves) in a tblsp of olive oil
Add two pkgs of sundried tomatoes. I usually do one in oil, drained and one dry. You could do two dry to reduce the calories and spray the mixture with Pam.
Add 1 can of artichoke hearts in water. Drain the water and pull the hearts apart as you add them.
Add 2-3 tablespoons of capers
Add 1 tblsp of pesto
Stir it all together, cover, and let it cook for about 30 minutes on med or med low.
Serve over pasta. I usually do 1/3 cup of the mixture over 1/2 cup of whole wheat past for a serving.0 -
Ok.. surely everyone has realized how un-imaginative I am by now. lol I have stolen another recipe from on here, and I intend on trying it tonight. I have no idea of the nutritional info, but I will update after I make it tonight.
Cut up two boneless/skinless chicken breasts into bite size pieces and saute them with minced garlic (1-2 cloves) in a tblsp of olive oil
Add two pkgs of sundried tomatoes. I usually do one in oil, drained and one dry. You could do two dry to reduce the calories and spray the mixture with Pam.
Add 1 can of artichoke hearts in water. Drain the water and pull the hearts apart as you add them.
Add 2-3 tablespoons of capers
Add 1 tblsp of pesto
Stir it all together, cover, and let it cook for about 30 minutes on med or med low.
Serve over pasta. I usually do 1/3 cup of the mixture over 1/2 cup of whole wheat past for a serving.
mmm this sounds good too, I need to get more motivated to cook "meals" i use too, but lastely im just doing simple. i gotta go big food shopping this weekend so i'll stock up!0 -
hey! i have a picture of the the chicken tomato pasta thing I made... It looks great, but the chicken mixture is NOT a sauce, so the meal is really dry. :-( im extremely disappointed, need to figure out a way to moisten it. I dont know how to get pics to show up here, so i just put it under my personal pics :-)
Ok.. surely everyone has realized how un-imaginative I am by now. lol I have stolen another recipe from on here, and I intend on trying it tonight. I have no idea of the nutritional info, but I will update after I make it tonight.
Cut up two boneless/skinless chicken breasts into bite size pieces and saute them with minced garlic (1-2 cloves) in a tblsp of olive oil
Add two pkgs of sundried tomatoes. I usually do one in oil, drained and one dry. You could do two dry to reduce the calories and spray the mixture with Pam.
Add 1 can of artichoke hearts in water. Drain the water and pull the hearts apart as you add them.
Add 2-3 tablespoons of capers
Add 1 tblsp of pesto
Stir it all together, cover, and let it cook for about 30 minutes on med or med low.
Serve over pasta. I usually do 1/3 cup of the mixture over 1/2 cup of whole wheat past for a serving.0 -
Chicken Rice Alfredo....
This is a twist on Chicken Alfredo, but with rice
Calories 370, Sugar 1, Sodium 530, Carbs 39, Protien 28, Sat Fat 4
1/4 cup dry rice
1/4 cup (ragu brand) Alfrado Sauce
1- 4oz chicken breast0 -
Ok ladies you CAN post picture in here, you have to go to upload the pic on photobucket.com then copy the IMG code but after you paste it change the capital IMG to lower case img and when you post it your pic will be there.0
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thanks brandy!0
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These all sound so good0
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I have not tried this, but I am begging someone to make it!!! lol
http://zoomyummy.com/2011/07/30/chicken-burritos/
121 cal
288 sodium
http://zoomyummy.com/2011/07/27/homemade-tortillas/
158 cal
295 sodium
TOTAL
279 cal
583 Sodium
YOU COULD ALSO MAKE IT MEATLESS. EITHER ADD TOFU OR MORE BEANS
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CUPCAKE LASAGNA
24 Wonton Wrappers
1 3/4 c. Jimmy Dean Precooked Turkey Sausage
1 cup Pasta Sauce
1/2 c Part Skim Ricotta Cheese
1 1/2 C Mozzarella Cheese
1/2 c Parmesan Cheese
Non Stick Spray
Muffin Tin
Spray Muffin tin with non-stick spray. Layer one won ton wrapper in the bottom of each muffin hole. Then add some sauce to each wonton wrapper, then add some Ricotta cheese, Turkey Sausage and sprinkle with the 1/2 cup parmesan cheese. Start second layer wonton wrapper, sauce, ricotta cheese, turkey sausage, top with the mozzarella cheese. Bake at 375` for 25 mins. They will pop right out of the tin. I calculated them to be per cupcake: 135 cals 5.76 fat 12.6 carbs 1 fiber 10.4 protein.
pair with a salad and a crusty bread banquette for a nice quick meal.. The prep time is like 10-15 mins.
*can sub. meats/ do a veggie alt w/mush and onions.
Enjoy!0 -
CUPCAKE LASAGNA
24 Wonton Wrappers
1 3/4 c. Jimmy Dean Precooked Turkey Sausage
1 cup Pasta Sauce
1/2 c Part Skim Ricotta Cheese
1 1/2 C Mozzarella Cheese
1/2 c Parmesan Cheese
Non Stick Spray
Muffin Tin
Spray Muffin tin with non-stick spray. Layer one won ton wrapper in the bottom of each muffin hole. Then add some sauce to each wonton wrapper, then add some Ricotta cheese, Turkey Sausage and sprinkle with the 1/2 cup parmesan cheese. Start second layer wonton wrapper, sauce, ricotta cheese, turkey sausage, top with the mozzarella cheese. Bake at 375` for 25 mins. They will pop right out of the tin. I calculated them to be per cupcake: 135 cals 5.76 fat 12.6 carbs 1 fiber 10.4 protein.
pair with a salad and a crusty bread banquette for a nice quick meal.. The prep time is like 10-15 mins.
*can sub. meats/ do a veggie alt w/mush and onions.
Enjoy!
That sounds really good.... being lazy not gonna put it in the data base unless I'm going to make it lol Do you have the nutrition info on it?0 -
Chipotle Spiced Shrimp:
Serves 4
Ingredients
1/2 pound uncooked shrimp, peeled and deveined (about 32 shrimp)
2 tablespoons tomato paste
1 1/2 teaspoons water
1/2 teaspoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/2 teaspoon chipotle chili powder
1/2 teaspoon fresh oregano, chopped
Directions
Rinse shrimp in cold water. Pat dry with a paper towel and set aside on a plate.
To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic, chili powder and oregano. Mix well.
Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, so watch carefully.
Transfer to a plate and serve immediately.
Nutritional Analysis (per serving)
Serving size: 8 shrimp
Calories 73 Cholesterol 85 mg
Protein 12 g Sodium 151 mg
Carbohydrate 3 g Fiber 1 g
Total fat 2 g Potassium 199 mg
Saturated fat trace Calcium 37 mg
Monounsaturated fat 1 g0 -
Serves 4
Ingredients
1 cup uncooked whole-wheat rigatoni
2 boneless, skinless chicken breasts, each 4 ounces, cut into cubes
1/4 cup salsa
1 1/2 cups canned unsalted tomato sauce
1/8 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 cup canned black beans, rinsed and drained
1/2 cup fresh or canned corn
1/4 cup shredded CoJack (Colby and Monterey Jack) cheese
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Spray a large, heavy skillet with cooking spray. Over medium heat, saute the chicken until browned and opaque throughout, 7 to 10 minutes. Stir in the salsa, tomato sauce, garlic powder, cumin, chili powder, black beans and corn. Stir thoroughly and cook until heated through. Add the pasta and gently toss to mix evenly.
Divide the pasta between individual plates. Sprinkle each serving with 2 tablespoons cheese. Serve immediately.
Nutritional Analysis (per serving)
Serving size: About 1.5 cups
Calories 237 Cholesterol 44 mg
Protein 19 g Sodium 325 mg
Carbohydrate 29 g Fiber 5 g
Total fat 5 g Potassium 336 mg
Saturated fat 2 g Calcium 76 mg
Monounsaturated fat 1 g
To reduce the amount of sodium in this recipe, use homemade salsa instead of store-bought salsa. To make the salsa, combine chopped fresh tomatoes, diced onions and peppers, cilantro and fresh lime juice.0 -
Healthy Chicken and Dumplings Recipe
Ingredients:
For Stew:
1 lb. chicken, skinless, boneless, cut into 1-inch cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled, thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package (10 oz.) frozen peas
For Cornmeal Dumplings:
1 cup yellow cornmeal
3/4 cup sifted all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1 cup lowfat milk
1 Tablespoon vegetable oil
Directions:
To prepare stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in large saucepan. Heat to boiling. Cover and reduce heat to simmer. Cook for about 30 minutes or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth. Measure and, if necessary, add water to make 3 cups liquid.
4. Add cornstarch to 1 cup of cooled broth and mix by shaking vigorously in jar with tight-fitting lid.
5. Pour mix into saucepan with remaining broth. Cook, stirring constantly, until liquid comes to boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce. Stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
To prepare dumplings:
1. Put cornmeal, flour, baking powder, and salt into large mixing bowl.
2. Mix milk and oil. Add milk mixture all at once to dry ingredients. Stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3. Drop by full tablespoons on top of stew. Cover saucepan tightly. Heat to boiling. Reduce heat to simmering, and steam for about 20 minutes. Do not lift cover.
Yield: 6 servings
Serving size: 1 1/4 cups stew with 2 dumplings
Each serving provides:
Calories: 301
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Total fiber: 5 g
Protein: 24 g
Carbohydrates: 37 g
Potassium: 409 mg0 -
Serves 4
Ingredients
1 cup uncooked whole-wheat rigatoni
2 boneless, skinless chicken breasts, each 4 ounces, cut into cubes
1/4 cup salsa
1 1/2 cups canned unsalted tomato sauce
1/8 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 cup canned black beans, rinsed and drained
1/2 cup fresh or canned corn
1/4 cup shredded CoJack (Colby and Monterey Jack) cheese
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Spray a large, heavy skillet with cooking spray. Over medium heat, saute the chicken until browned and opaque throughout, 7 to 10 minutes. Stir in the salsa, tomato sauce, garlic powder, cumin, chili powder, black beans and corn. Stir thoroughly and cook until heated through. Add the pasta and gently toss to mix evenly.
Divide the pasta between individual plates. Sprinkle each serving with 2 tablespoons cheese. Serve immediately.
Nutritional Analysis (per serving)
Serving size: About 1.5 cups
Calories 237 Cholesterol 44 mg
Protein 19 g Sodium 325 mg
Carbohydrate 29 g Fiber 5 g
Total fat 5 g Potassium 336 mg
Saturated fat 2 g Calcium 76 mg
Monounsaturated fat 1 g
To reduce the amount of sodium in this recipe, use homemade salsa instead of store-bought salsa. To make the salsa, combine chopped fresh tomatoes, diced onions and peppers, cilantro and fresh lime juice.
This one looks super yummy!!!0 -
that one is southwest chicken pasta, I just noticed I forgot the name of it:)0
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Zucchini "Fries" Recipe
Ingredients:
3 medium zucchini
1 large egg white
2/3 cup Panko breadcrumbs
Misto or other olive oil cooking spray
1/4 tsp garlic salt
Fresh ground pepper
1. Preheat oven to 425°.
2. Chop the zucchini up into the size "fries" you want.
3. Whisk the egg white in a bowl with the garlic salt and fresh ground pepper. Pour the Panko into a ziploc bag.
4. Spray a baking sheet with your olive oil spray. Coat the zucchini sticks in the egg white mixture, then place in the ziploc bag and shake bag to coat the sticks with Panko. Place the breaded sticks on the baking sheet in a single layer. Spray the tops of the breaded sticks as well.
5. Bake for 20-25 minutes and serve hot with marinara sauce.
Nutritional Information:
Makes 4 servings, each serving is:
Calories: 92
Carbs: 14
Fat: 4
Protein: 4
Fiber: 3
Sodium: 1610 -
PARMESAN CRUSTED TILAPIA (saw this posted... it looked fab... so i stole it!! going to try it with my swai fish)
Link to original recipe (has step by step pictures) - http://greenlitebites.com/2007/12/29/crispy-baked-parmesan-crusted-tilapia/
Per 4oz fillet
Calories: 134............Carbs: 2............Fiber: 1............Fat: 5
.Protein: 23................Sugar: 0............Sodium: 193
4 - 4oz Tilapia fillets
1/2 cup (30g) Fiber One Cereal (or All Bran)
1/4 cup (20g) Parmesan Cheese
1/2 tsp onion powder
1/2tsp garlic powder
1 tsp Italian Seasoning
Salt & Pepper I did not salt to cut back on sodium
Non-stick cooking spray
Preheat the broiler
1) Place the cereal, Parmesan cheese, and spices, in a blender or food processor to make the breading.
2) Season the fish with salt & pepper. Dip the fillets in breading to coat. The fish is normally moist enough for the breading to stick without the use of egg. Of course, you could dip it if you like. I didn't want to use egg, so I just light sprayed my fish with the non-stick cooking spray, and that worked
3) Spray a cookie sheet lined with aluminum foil with non-stick cooking spray, Place fillets on sheet and spray tops with non-stick cooking spray.
4) Broil the fish 2 racks from the top for about 3-4 minutes a side.0 -
Orange Rosemary Chicken
Dietitian's tip:
Rosemary — an herb with a piney flavor — can season a variety of foods including roasted potatoes, mushrooms, stuffing, ripe melon, poultry and meats. Use the herb with care, however. Too much can be overpowering.
By Mayo Clinic staff
Serves 6
Ingredients
3 skinless, bone-in chicken breast halves, each 8 ounces
3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
2 garlic cloves, minced
1 1/2 teaspoons extra-virgin olive oil
3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
1/8 teaspoon freshly ground black pepper
1/3 cup orange juice
Directions
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray. Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper. Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out. Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.
Nutritional Analysis (per serving)
Calories 204 Cholesterol 99 mg
Protein 31 g Sodium 134 mg
Carbohydrate 2 g Fiber 0 g
Total fat 8 g Potassium 433 mg
Saturated fat 2 g Calcium 15 mg
Monounsaturated fat 3 g0 -
Hey All, this comes from my good friend's blog... She is vegan now so there is no dairy. It's pretty low in calories, but I'm sure I'd be adding some Parmesan cheese at the end!
She's got some other great recipes and cooking tips and other general fitness and healthy things. She comes from a restaurant background and is becoming a dietitian... http://www.thecompleterecipe.com/
~ Sherie
Mushroom Risotto
This dish takes approximately 25 minutes of attentive cooking time but it is totally worth it.
For The Mushrooms
2 T First Pressed Extra Virgin Olive Oil
3 Cups of sliced Baby Portabello Mushrooms
Pinch of Salt and pepper
Heat the olive oil in a non stick skillet and add the mushrooms. Let the mushrooms cook for 3 to 5 minutes until soft and set aside.
For the Risotto
2 T First Pressed Extra Virgin Olive Oil
3 T of Finely Chopped Garlic
1 1/2 cups Arborio Rice
2 1/2 cups Organic Mushroom Stock (Pacific Brand)
1 1/2 cups Organic Low Sodium Vegetable Stock (Pacific Brand)
1 cup fresh filtered water
1/4 cup of Fresh Chopped Parsley
In a saucepan, heat olive oil and garlic and saute for 1 minute. Add rice and stir well. Add the mushroom stock and stir until water is absorbed. Add Vegetable stock 1/2 cup at a time until it is completely absorbed. Add water 1/2 cup at at time until almost completely absorbed.
Fold in the mushrooms and chopped parsley. Season with salt and pepper to taste and serve immediately.0 -
woops posted the bottom one twice sorry...0
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Creamed Tuna & Peas on Toast! (with egg)
Okay, for some reason I always have this as a "dinner" meal & never breakfast =P
Butter, 1 Tbsp
All Purpose Flour, 2 Tbsp
2% Milk, 1 cup
Light Chunk Tuna Packed In Water, 1 can
Sweet Peas - No Salt Added, 0.5 container
White Bread, 2 slices
Egg 4
That will make enough for two!
This info is for one:
Calories: 438 Sugar: 12 Sodium: 624 Sat Fat: 6 Fiber: 5 Calcium: 240
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