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 mg

that one is southwest chicken pasta, I just noticed I forgot the name of it:)

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.

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.

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: 24

I LOVE cooking and trying new, healthy recipes! Here's one I posted on my blog a couple weeks back:

Healthy Black Bean-Hominy Chili from USA Weekend - Cook Smart
Great recipe we made for dinner tonight! I used lower-sodium varieties of everything and it turned out delicious

Ingredients:

1 quart good quality vegetable broth
1 can (14.5 ounces) petite-diced tomatoes
1 generous TB vegetable oil
1 med-large onion, diced
1 bell pepper, diced
3 TB chili powder
1 tsp ground cumin
1 tsp oregano
2 cans (15.5 ounces each) drained black beans
2 cans (15 ounces each) drained hominy
3 large garlic cloves, minced
1 ounce bittersweet chocolate
1/4 cup chopped fresh cilantro

Directions:

Microwave broth and tomatoes in a microwave-safe container on high power until steamy hot, about 5 minutes.

Meanwhile, heat oil in a Dutch oven or small soup kettle over medium-high heat. Add onions and peppers; saute until soft and golden brown, about 5 minutes. Add chili powder, cumin and oregano: saute until fragrant, a minute or so. Add beans and hominy along with hot broth mixture. Bring to a simmer, reduce heat to low and simmer, partly covered , until vegetables are tender and flavors have blended, about 20 minutes. Stir in garlic, chocolate and cilantro and simmer a couple of minutes to blend flavors. Turn off heat and let stand a few minutes if there's time. Adjust seasonings and serve.

Makes 4-6 servings.

Per Serving for 4: 475 calories, 80g carbohydrates, 16g protein, 10g fat (2 g saturated), 0mg cholesterol, 21g dietary fiber, 2,009mg sodium