Kristen's Recipes

1 can (12 oz.) refrigerated biscuits
1 package Turkey Gravy Mix
1 C. milk
1 T. butter
1/2 C. frozen peas, thawed
1 jar (4 oz.) diced pimientos, drained (or 1/2 C. diced red bell pepper, cooked)
1 C. cubed cooked turkey or chicken
1/4 tsp. dried Thyme Leaves

Preheat oven to 375°F. Press one biscuit onto bottom and up the sides of each C. of two 6-C. muffin pans (will fill 10 C.). Chill until ready to fill. Blend gravy mix and milk; set aside. Melt butter in large skillet over medium heat. Stir in peas, pimientos, turkey and thyme; heat through. Add gravy mixture. Cook, stirring constantly, until gravy comes to a boil. Reduce heat and simmer, stirring constantly, 1 minute, or until thickened. Spoon turkey mixture into prepared biscuit cups. Bake 15 minutes.

Yield: 12 cups
Calories: 138
Fat: 3g
Fiber: 1g

1 tsp. olive oil
1 C. thinly sliced mushrooms
2 garlic cloves, minced
10 ounces skinless boneless chicken thighs
1/2 tsp. freshly ground black pepper
1 C. marinara sauce
3 ounces skim-milk mozzarella cheese, grated
6 ounces pappardelle pasta (or other wide egg noodle)
1/4 C. minced fresh basil, or 1 T. dried

Preheat oven to 375o F. Spray 12″ au gratin dish or 11 x 7″ baking dish with nonstick cooking spray. In medium nonstick skillet, heat oil; add mushrooms and garlic. Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are browned and tender. Remove from heat; set aside. Place chicken into prepared dish; sprinkle evenly with pepper. Pour marinara sauce over chicken. Top with mushroom mixture; sprinkle evenly with cheese.
Bake 20-25 minutes, until chicken is cooked through and juices run clear when pierced with fork. Meanwhile, in large pot of boiling water, cook pappardelle 10-12 minutes, until tender. Drain, discarding liquid; place into serving bowl. Top pappardelle with chicken mixture; sprinkle with basil.

Yield: 4 servings
Serving Size: 1/4 Chicken Mixture, 1 C. pasta

Calories: 360
Fat: 10g
Fiber: 1g

1 Cornish hen
1/2 tsp. chili powder
pinch of salt (optional)
pinch of freshly ground black pepper (optional)
1 T. fresh lime juice
1/3 C. fat-free plain yogurt
1 clove garlic, chopped
1/3 (1 inch) piece fresh ginger, coarsely chopped
1/3 small onion, coarsely chopped
1/3 tsp. cumin seeds
1/8 tsp. ground turmeric
lime, cut into wedges (optional)
fresh cilantro or parsley sprigs (optional)

Thaw the hen if frozen. Rinse, remove the giblets and neck, and pat dry. Make several slits in the skin, then split the hen in half along the breastbone. Mix together 1/3 tsp. of the chili powder, salt, pepper, and lime juice. Rub the mixture all over the poultry and set aside for about 15 minutes. In a blender, puree the yogurt, garlic, ginger, onion, cumin, turmeric, and the remaining chili powder. Place the poultry pieces in a bowl and add the yogurt mixture. Mix well to coat all the pieces. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat the oven to 400 degrees F. Place the hen, skin side up, on a rack in a roasting pan. Spoon the yogurt mixture over it from time to time until thoroughly cooked, 45 to 60 minutes or until the hen is very tender. Test for doneness by pricking the skin of the thigh; the juice should run clear. Serve hot. Remove the skin before eating, and garnish with lime and cilantro or parsley, if using.

Yield: 2 servings
Calories: 244
Fat: 14.6g
Fiber: 1.1g

1 T. plus 1 tsp. chili powder
1/2 tsp. salt
2 Cornish game hens (1-1/2 pounds each), cut into quarters
1 tsp. olive oil, preferably extra-virgin
1/3 C. frozen tangerine or orange juice concentrate, thawed
1 C. water
2 T. brown sugar
1 T. ketchup
1 T. light molasses
1 tsp. reduced-sodium soy sauce
1 T. cornstarch
1/8 tsp. cayenne pepper
3 tangerines, separated into sections
1 C. finely diced red bell pepper

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. In a small bowl or C., combine chili powder and salt. Rub hens on cut sides and under skin with chili powder mixture. Place them skin-side up in a single layer on prepared broiler pan and drizzle with oil. Broil hens 5 to 6 inches from heat 25 to 30 minutes, turning pieces several times, until browned and cooked through. Meanwhile, in a medium saucepan, whisk together tangerine juice concentrate, water, brown sugar, ketchup, molasses, soy sauce, cornstarch, and cayenne until smooth. Bring to a boil over high heat, stirring constantly, and cook until thickened. Remove from heat and stir in tangerine sections and bell pepper. Cover sauce and let stand at least 10 minutes, or until hens are done.. Serve sauce with hens. Remove skin before eating.

Yield: 4 servings
Calories: 335
Fat: 6.8g
Fiber: 2.5g

4 boneless, skinless chicken breast halves
1 T. olive oil
Salt and freshly ground black pepper, to taste
12 leaves fresh sage
8 thin slices Gruyere cheese (about 1/4 pound)
8 thin slices prosciutto

Heat oven to 400 degrees. Rub the chicken breast halves with olive oil and season to taste with salt and pepper. Place three sage leaves on each chicken breast and top with two pieces of the cheese. Wrap two slices of prosciutto around each chicken breast and place in a 9-by-13-inch glass baking dish. Bake for 25 to 30 minutes, until internal temperature is 175 when checked with an instant-read meat thermometer.

Yield: 4 serving
Calories: 350
Fat: 17g
Fiber: 0g

4 skinless, boneless chicken breast halves
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 C. fat-free chicken stock, divided use
juice of one lime
2 tsp. cornstarch
1 T. chives, chopped
1 tsp. dried dill, crushed
1 T. butter

Lightly salt and pepper the chicken breasts on both sides. Spray a skillet with non-stick cooking spray. Heat the skillet over medium-high heat. Add chicken to skillet and cook for about 3 minutes, or until browned on one side, before turning to brown the other side.

Yield: 4 servings
Calories: 130
Fat: 4g
Fiber: 0g

4 thin chicken breast cutlets (3/4 pound total)
1 T. flour
1 T. plus 1 tsp. olive oil
1/2 C. chopped scallions
2 garlic cloves, minced
1/3 C. chicken broth, canned or homemade
1 tsp. oregano
1/4 tsp. salt
1/4 tsp. pepper
1/2 C. chopped mushrooms
1 pound spinach, stemmed
3 ounces part-skim mozzarella, shredded

Lightly dredge chicken in flour; reserve excess. Preheat broiler. In a large nonstick skillet, heat oil over medium-high heat. Add chicken and brown on both sides, about six minutes. Transfer to a plate and cover loosely. Add scallions, garlic, and 2 T. of broth to skillet, and cook, stirring, until fragrant, about one minute. Sprinkle on reserved flour and cook, stirring, until flour is no longer visible, about 30 seconds. Add remaining broth, oregano, salt, and pepper, and bring to a boil, stirring frequently. Add mushrooms and spinach, then cover and cook for 30 seconds. Uncover and stir until spinach is just wilted, about one minute. Pour in any juices that have collected under chicken on plate. Place chicken on broiler pan. Dividing evenly, spread spinach-mushroom mixture on top. Sprinkle cheese on top and broil 4 inches from heat for three minutes, or until cheese is bubbly.

Yield: 4 servings
Calories: 233
Fat: 9.7g
Fiber: 3.6g

Chicken:
1 T. paprika
1 tsp. garlic powder
1 tsp. dry mustard
3/4 tsp. thyme
1/2 tsp. onion powder
1/2 tsp. salt
1/2 tsp. black pepper
2 pounds chicken drumsticks, skinned
2 tsp. olive oil, preferably extra-virgin

Red Pepper Puree:
2 large red bell peppers, cut into chunks
1 fresh jalapeño pepper, halved, some seeds removed
2 garlic cloves, sliced
1/2 C. chicken broth, canned or homemade
2 tsp. fresh lemon juice

To make the chicken: Preheat oven to 325°F. Spray a 9- x 13-inch baking dish with nonstick cooking spray. In small bowl or C., combine paprika, garlic powder, mustard, thyme, onion powder, salt, and black pepper. Cut two or three deep, lengthwise slits in each drumstick and place in prepared baking dish. Rub spice mixture onto chicken, pressing it into slits. Let stand 10 minutes. Drizzle chicken with oil and bake, turning once or twice, 35 to 45 minutes, or until well browned and cooked through. To make the red pepper puree: In medium saucepan, combine bell peppers, jalapeño, garlic and chicken broth. Stir well, cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until vegetables are tender, about 15 minutes (most of liquid will evaporate). Puree in food processor or blender until very smooth. Stir in lemon juice and serve with chicken.

Yield: 4 servings
Calories: 199
Fat: 7.2g
FIber: .9g

2 tsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
8 ounces lean ground turkey breast
1 can (28 ounces) no-salt-added crushed tomatoes
1/2 tsp. salt
1/3 C. fresh basil, finely chopped
6 lasagna noodles (4-1/2 ounces)
6 ounces (3/4 C.) part-skim ricotta cheese
4 T. grated Parmesan cheese
4 ounces part-skim mozzarella cheese, shredded

In large nonstick saucepan, heat oil over low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is soft. Add turkey and cook, stirring, 3 minutes or until turkey is no longer pink. Add tomatoes, salt, and cayenne and bring to a boil. Reduce to a simmer and cook 7 to 10 minutes until flavors have come together and sauce is lightly thickened. Remove from heat; stir in basil. Preheat oven to 350°F. Meanwhile, in large pot of boiling water, cook lasagna noodles according to package directions until al dente. Drain. In large bowl, stir together ricotta and 2 T. of Parmesan. Spread 1/2 C. of sauce over bottom of a 9- x 13-inch glass baking dish. Arrange 3 lasagna noodles on top. Spread ricotta mixture over. Sprinkle half the mozzarella over. Top with 1-1/2 C. of remaining sauce. Top with 3 remaining lasagna noodles, sauce, mozzarella, and remaining 2 T. Parmesan. Bake 20 minutes or until set and piping hot.

Yield: 6 servings
Calories: 298
Fat: 12g
Fiber: 3.6g

1 lb. very lean ground turkey, browned (or vegetarian meat crumbles)
1 packet taco seasoning
1 C. salsa
1 can whole kernel corn, drained
1 box macaroni and cheese (the kind with the powdered cheese) do not prepare according to package
2 C. hot water
3/4 C. FF sour cream

Mix all ingredients, except sour cream, in a 2 quart microwavable casserole dish. Cover and microwave in a carousel microwave for 8 minutes. Uncover and stir well. Cover and microwave for 6 minutes more. Stir in sour cream, cover and let sit for 2-3 minutes.

Yield: 6 servings
Calories: 273
Fat: 3g
Fiber: 2.2g

2 (1 1/2 lb.) Cornish hens
1/3 C. orange juice
1/4 C. curry powder
2 T. mango chutney
2 tsp. vegetable oil
2 tsp. fresh ginger; grated & peeled
1/4 tsp. salt
cooking spray
2 C. water

Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine orange juice, curry powder, chutney, oil, ginger and salt in a large zip-top plastic bag. Add hens; seal bag and marinate in refrigerator 8 hours or overnight. Preheat oven to 500 degrees. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake for 30 minutes or until hens are done, basting occasionally with marinade. Remove and discard skin before serving.

Yields: 4 servings
Serving size = 1 hen half

Calories: 225
Fat: 8g
Fiber: 1g

1 (1 1/2- to 1 3/4-pound) Cornish game hen, halved
1/2 tsp. dried tarragon
1/2 tsp. salt
1/2 tsp. black pepper
2 tsp. olive oil
2 shallots, chopped
2 C. canned low-salt chicken broth
1/3 C. dry red wine
2/3 C. frozen raspberries
1 T. granulated sugar
1/4 tsp. ground allspice
1/2 orange, sliced
2-3 thyme sprigs

Preheat oven to 400°F. Rinse hen thoroughly under cold running water. In small bowl, combine tarragon, salt and pepper. Rub hen with spice mixture. Spray large nonstick skillet with vegetable cooking spray. Heat oil over medium-high heat. Add hen halves, skin side down, and cook until brown, about 6 minutes per side. Transfer hen halves to shallow roasting pan. (Do not clean skillet!). Place in oven and roast until juices run clear when thigh is pierced, about 45 minutes, or until thermometer inserted in thickest part of thigh registers 175 to 180°F. Meanwhile, re-spray pan with cooking spray. To make the Raspberry Wine Sauce, add shallots and sauté over medium heat until soft, about 3 minutes. Add broth, wine, raspberries, sugar and allspice. Boil until sauce thickens enough to coat spoon, scraping up browned bits and crushing raspberries, about 10-15 minutes. Strain wine sauce into small bowl. Remove hen halves from oven and transfer to serving dish. Garnish with orange slices and thyme sprigs. Serve with Raspberry Wine sauce.

Yield: 2 servings
Calories: 298
Fat: 11g
Fiber: 2g

3 1/2 T. peanut butter
3 T. brewed tea
3 T. rice vinegar
2 T. soy sauce
2 tsp. chili oil
1 T. ginger
1 tsp. honey
1/2 tsp. sesame oil
2 T. sesame seeds – toasted
3 T. green onions
8 oz. pasta
1 lb. chicken breast – cut in 1/4″ strips
4 carrots – shredded
1 C. sprouts
1/2 C. cilantro – chopped

Combine first 8 ingredients in a blender (peanut butter to sesame oil), process until smooth. Set aside. Cook pasta according to directions. In the meantime, season chicken strips with red pepper and salt. Sauté in 2 T. olive oil, until done (about 7 minutes). After pasta is done, drain and place back in pot. Add peanut butter sauce, chicken, shredded carrot, sprouts, green onion, cilantro and sesame seeds; toss well and heat through on low. Serve.

Yield: 8 servings
Calories: 235
Fat: 5.8g
Fiber: 1.8g

1 lb. chicken breasts, skin removed
1 C. thinly sliced onions
3/4 C. tomato sauce
1/4 C. honey
1/4 C. vinegar
2 T. Worcestershire sauce
1 tsp. paprika
1/4 tsp. bottled hot pepper sauce

Place chicken in a large baking dish. Sprinkle with salt and pepper.
Combine remaining ingredients; mix well. Pour mixture over chicken. Bake, uncovered, at 375 degrees F for 15 minutes. Turn pieces and bake 10 minutes longer or until chicken is glazed and no longer pink.

Yield: 4 servings
Calories: 231
Fat: 2.5g
Fiber: .5g

1/2 tsp. ground cinnamon
1 T. dark brown sugar
1 tsp. fresh orange peel slivers
1/2 C. Kraft Free Red Wine Vinegar fat-free salad dressing
1 lb. boneless, skinless chicken breast…cut into 1/2×4 inch long strips

To get orange peel slivers without a zester, simply grate the peel of an orange with a vegetable peeler or paring knife, cut it into strips if it is wide. Use just the “orange” not the white meaty part of the skin. In a large non-stick skillet, mix cinnamon, brown sugar, orange peel slivers and salad dressing together. Add chicken pieces. Cook over medium heat for 3 to 4 minutes. Turn chicken pieces over and cook an additional 2 to 3 minutes. Chicken will be white and not translucent when fully cooked.

Yield: 4 servings
Calories: 154
Total fat: 1.4 grams
Fiber: 0g

2 T. olive oil
4 chicken breast halves
2 italian turkey sausages
2 garlic cloves
1 red pepper
1 green pepper
1 onion
4 oz. mushrooms
14 1/2 oz. can italian-style stewed tomato

Cut chicken into 2 inch cubes, finely chop garlic, cut red pepper into 2 inch cubes, cut green pepper into 2 inch cubes, thinly slice onion and mushrooms. Heat 1 T. oil in large nonstick skillet over medium heat. Add chicken, sausage and garlic, cook 10 minutes. Remove from heat. Cut sausage into 1 inch pieces. Remove all from pan, drain. Add remaining oil to pan, add peppers, onion and mushrooms, sauté’ 5 minutes or until tender. Add tomatoes and their liquid, breaking up tomatoes with spoon. Return chicken and sausage to pan, cover and cook 5 minutes, or until cooked through.

Yield: 4 servings
Calories: 288
Fat: 12.4g
Fiber: 2.3g

Chipotle Sauce:
1/2 C. nonfat plain yogurt
1 T. jalapeños, seeded and chopped
1 T. Scalliions, chopped
1 1/2 T. chipotle peppers, seeded and chopped
2 T. creamy peanut butter
1/8 tsp. salt

Chicken:
2 tsp. vegetable oil
1 lb. chicken breast halves without skin
3/4 C. tomato, seeded and chopped
2 T. Scallion, finely chopped

For Chipotle Sauce: Place all ingredients in blender container. Cover and blend on medium speed, stopping blender occasionally to scrape sides, until well blended, about 20 seconds. Heat sauce over low heat until hot, stirring occasionally. For Chicken: Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook chicken in oil, turning once, until no longer pink, 8 to 10 minutes. Arrange on serving plate; top with Chipotle Sauce. Sprinkle with tomato and green onion tops.

Yield: 4 servings
Calories: 216
Fat: 7g
Fiber: 1.8g

1 lb chicken breast, cut into 1/2 inch pieces
1 tsp. sesame oil
1 T. soy sauce
1 batch Peanut Sauce

Mix the chicken, oil and soy sauce in a bowl. Put in a pan sprayed with nonstick spray and cook over medium high until lightly brown. Pour peanut sauce over it and toss.

Yield: 4 servings
Calories: 203
Fat: 7.6g
Fiber: .9g

3/4 lb. skinned, boned chicken breast, cut into 1-inch pieces
1/4 C. low-sodium teriyaki sauce, divided
1 tsp. dark sesame oil
1 C. diagonally sliced celery
3/4 C. thinly sliced carrot
1 clove garlic, crushed
1 C. coarsely shredded red cabbage
1 (8-oz.) can sliced water chestnuts, drained

Preparation time: 10 minutes. Combine chicken and 1 T. teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done.

Yield: 4 servings
Serving size: 1 C.

Calories: 159
Fat: 2.3g
Fiber: 1.8g