Kristen's Recipes

1 C. boiling water
1/3 C. sun-dried tomatoes, packed without oil
2 tsp. olive oil, divided
1/2 C. chopped shallots, divided
1 1/2 tsp. sugar
3 garlic cloves, minced
2 1/2 T. balsamic vinegar, divided
1/2 C. (2 oz.) crumbled goat cheese
2 T. chopped fresh basil
3/4 tsp. salt, divided
4 (6-oz.) skinless, boneless chicken breast halves
1/8 tsp. freshly ground black pepper
3/4 C. fat-free, less-sodium chicken broth
1/4 tsp. dried thyme
2 tsp. cornstarch
2 tsp. water

Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop. Heat 1 tsp. oil in a large nonstick skillet over medium heat. Add 1/3 C. shallots, sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 tsp. vinegar. Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 tsp. salt, stirring well. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 T. cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 tsp. salt and black pepper. Heat 1 tsp. oil in pan over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; cover and keep warm. Add broth, remaining shallots, 2 T. vinegar, and thyme; bring to a boil. Combine cornstarch and water, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thick, stirring constantly. Serve sauce over chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce

Calories: 296
Fat: 7.6g
Fiber: 0.9g

2 T. stick margarine
1 C. chopped red onion
2 C. sliced mushrooms
1 C. shredded carrot
2 C. drained thawed frozen chopped spinach
2 T. chopped fresh parsley
1 T. grated Parmesan cheese
1/2 tsp. dried basil leaves
1 slice reduced-calorie white bread, finely chopped
1 C. low-sodium chicken broth
1 T. grated lemon zest
One 2-pound, 13-oz. skinless boneless turkey breast

In large nonstick skillet, melt margarine over medium-high heat; add onion. Cook, stirring frequently, 4 minutes. Add mushrooms and carrot; cook, stirring frequently, 4-5 minutes, until tender. Stir in spinach, parsley, cheese and basil; cook 2 minutes. Remove from heat; stir in bread, 2 T. of the broth and the lemon zest. Set aside. Preheat oven to 325oF. Spray a 13 x 9″ baking pan with nonstick cooking spray. Arrange turkey between two sheets of plastic wrap; with meat mallet or rolling pin, pound turkey to even thickness. Remove top sheet of plastic wrap from turkey; spread mushroom mixture down center of turkey breast, leaving 2 1/2″ border on all sides. Starting with short side, roll turkey breast jelly-roll style to enclose filling. Secure roll at 2″ intervals with poultry string; arrange seam-side down in prepared pan. Pour remaining 3/4 C. + 2 T. broth over turkey; cover with foil tent. Bake 1 to 1 1/2 hours, basting frequently with broth, until meat thermometer inserted in center of roll reaches 180oF. Transfer turkey to carving board; let stand 10 minutes before slicing.

Yield: 12 servings
Calories: 162
Fat: 3g
Fiber: 1g

1 T. Olive Oil
2 1/2 – 3 lb. Whole Chicken, cut into pieces, skinned
8 small white Onions, peeled
8 cloves Garlic
1 C. Chicken Broth
2 T. Bourbon or Orange Juice
1/2 tsp. dried Tarragon
Nonstick Cooking Spray
2 medium Carrots, peeled and sliced 1/2″ thick
6oz. Mushrooms, quartered
2 tsp. Lemon Juice
1/2 tsp. Pepper
1/2 C. plain non-fat Yogurt

Heat oi in heavy 12″ skillet over moderate heat. Add the chicken and cook, turning occasionally, until no longer pink on the houtside, about 5 minutes. Using a slotted spoon, transfer chicken to a bowl. In the same skillet, cook the onions and garlic until soft, about 5 minutes. Add the chicken broth, bourbon and tarragon to the skillet and cook uncovered for 2 minutes. Return chicken to the skillet, cover, and simmer for 10 minutes. Transfer breasts to a platter and cook the remaining chicken 15 minutes longer or until fork tender. Meanwhile, coat heavy 10 inch skillet with cooking spray and set over moderate heat for 3o seconds; add carrots and mushrooms and cook until the mushrooms are lightly colored, 4-5 minutes. Add vegetables tothe chicken mixture along with lemon juice, pepper and the chicken breasts; bring to serving temperature, about 5 minutes. Stir in yogurt (do not boil) and heat 1 minute longer.

Yield: 4 servings
Calories: 284
Fat: 13g
Fiber: 2g

Pot stickers:
1/2 C. dry sherry
1/2 C. water
1/2 oz. dried shiitake mushrooms
3/4 C. finely chopped bok choy (about 1/2 lb.)
1/3 C. chopped green onions
1/4 C. finely chopped water chestnuts
1 T. low-sodium soy sauce
1 tsp. salt
2 tsp. minced peeled fresh ginger
2 tsp. grated lemon rind
1 tsp. dark sesame oil
Dash of hot sauce
1/2 lb. ground chicken or turkey
24 wonton wrappers
2 T. cornstarch
1/4 C. vegetable oil, divided
1 C. water, divided

Sauce:
5 T. mirin (sweet rice wine)
1/4 C. low-sodium soy sauce
1/4 C. seasoned rice vinegar
3 T. chopped green onions
1 tsp. chile paste with garlic

To prepare pot stickers, bring sherry and 1/2 C. water to a boil in a small saucepan. Remove from heat; add mushrooms. Cover and let stand 30 minutes or until mushrooms are tender. Drain and discard liquid. Finely chop mushrooms. Combine mushrooms, bok choy, and the next 9 ingredients (bok choy through chicken), stirring well. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 tsp. chicken mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch. Heat 2 T. oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 2 minutes or until bottoms are golden brown. Carefully add 1/2 C. water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 2 T. oil, pot stickers, and 1/2 C. water. To prepare sauce, combine mirin and the remaining ingredients. Serve with the pot stickers.

Yield: 12 servings
Serving size: 2 pot stickers and about 2 tsp. sauce

Calories: 196
Fat: 4.2g
Fiber: 2.6g

1/4 C. soy sauce, preferably low-sodium
1/4 C. mirin
1 T. Asian chili-garlic sauce
2 tsp. toasted sesame oil
6 boneless, skinless chicken half breasts (3 whole breasts)

Combine the soy, mirin, chili-garlic sauce and sesame oil, and marinate chicken for at least 15 minutes and up to 2 hours. Preheat oven to 450°. Arrange chicken in a single layer in a lightly oiled baking dish and roast for 15 minutes or until meat is just cooked through and still juicy.

Serves 6
Calories: 133
Fat: 3g
FIber: 0g

Vegetable cooking spray
2 large egg whites
1 T. water
1/2 C. Italian-style dry bread crumbs
2 T. grated Parmesan cheese
1 lb. turkey cutlets, cut in half
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 jar (14 or 15-1/2 oz.) prepared marinara sauce, divided
8 oz. dried spaghetti, cooked according to package directions
8 sprigs fresh thyme, for garnish
1/2 C. shredded part-skim mozzarella cheese

Heat oven to 375 degree F. Lightly coat a jelly-roll pan with cooking spray. Lightly beat egg whites and water in shallow dish. Combine bread crumbs and Parmesan in another dish. Sprinkle turkey with salt and pepper. Dip turkey into egg white mixture, then coat with crumbs. Place on prepared pan. Bake 10 minutes. Divide and spread 1 C. marinara sauce over turkey; sprinkle tops evenly with cheese. Bake 10 to 15 minutes more. Heat remaining sauce and toss with hot spaghetti; serve with turkey and garnish with thyme.

Yeild: 4 servings
Calories: 535
Fat: 9.5g
FIber: 1g

3 skinless chicken breasts
1 T. sesame oil or olive oil
1 T. soy sauce or Bragg’s aminos
1 clove garlic, finely chopped
1 T. fresh ginger, finely chopped

Preheat oven to 350 degrees. Rinse and dry the chicken with paper towel. Mix oil, soy sauce, garlic & ginger. Dip chicken pieces in mixture, stirring the sauce as you dip. Place on a non-stick cookie sheet. Bake for 45 minutes or until juices run clear when chicken breast is pierced.

Yield: 3 servings
Serving Size: 1 chicken breast

Calories: 161
Fat: 5g
Fiber: 0g

1/2 lb. Mushrooms, chopped fine
3 Scallion, chopped fine
3 cloves Garlic, minced
1/4 tsp. dried Majoram
1/4 tsp. dried Thyme
3 T. Red Wine
1/4 C. Chicken Stock
2 tsp. Lemon Juice
Nonstick Cooking Spray
1 lb. Skinless, Boneless Chicken Breast Halves
4 thin slices Reduced Sodium Ham (about 1/4 lb.)

Heat a heavy nonstick skillet over low heat about 30 seconds. Add the mushroom, scallion and garlic; cover and cook 10 minutes or until mushrooms have released thier juices. Mix in thyme and marjoram. Raise the heat to moderate, add wine and cook uncovered for 5 minutes. Add chicken broth and cook until almost all liquid has evaporated. Transfer mushroom mixture to a bowl and allow to cool slightly; stir in lemon juice. Preheat oven to 350 degrees. Coat 4 pieces of aluminum foil with cooking spray. Lay 1piece of chicken on each foil sheet, top with 1/4 mushroom mixture, and cover with 1 slice of ham. Fol the foil up and crimp tightly to seal. Place the packets on a baking sheet and bake for 10 minutes or until chicken is done.

Yield: 4 servings
Calories: 172
Fat: 2.3g
Fiber: .4g

1 (3 1/2-oz.) bag boil-in-bag brown rice
4 (4-oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/4 tsp. black pepper
1/4 C. all-purpose flour
1/2 C. low-fat buttermilk
2 T. honey mustard
2/3 C. sliced almonds
1/2 C. dry breadcrumbs
Cooking spray
1/4 C. chopped green onions

Preheat oven to 450°. Prepare rice according to package directions; keep warm. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; lb. to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 tsp. salt and pepper. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture. Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 tsp. salt and green onions to rice; serve with chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1/2 C. rice

Calories: 408
Fat: 10.7g
Fiber: 3.4g

4 chicken breast halves
1/2 tsp. grated lemon rind
3/4 tsp. salt
1/4 tsp. dry mustard
1/4 tsp. dried oregano
1/4 C. lemon juice
3 T. salad oil
1 T. chopped scallions
1/2 tsp. Worcestershire sauce

Mix lemon rind, salt, dry mustard, oregano, and Worcestershire sauce in small bowl. Gradually stir in lemon juice, then oil, and scallions. Pour over chicken in large bowl; marinate in refrigerator for two hours. Remove chicken from marinade and place on grill. Cook until done over low to medium flame, turning once.

Yield: 4 servings
Calories: 287
Fat: 11g
Fiber: 0g

1 1/4 lb. boneless, skinless chicken cutlets
3 T. lite teriyaki sauce
1 tsp. olive oil
1/2 yellow onion- chopped
4 garlic cloves- minced
2 small tomatoes- C. into small pieces
1/2 C. canned chick peas- sliced in half
20 stuffed green olives- sliced in half

Wash and pat dry chicken cutlets. Place in shallow bowl. Pour teriyaki sauce over chicken, turning to coat. Let chicken marinate for one (or more) hours in refrigerator. Meanwhile, place oil in a skillet. Heat slightly and add garlic and onion. Cook for a few minutes over a low heat. Add tomatoes, chickpeas and olives. Continue to cook on a low heat for 10-15 minutes (stirring frequently). Set aside when done. Take cutlets and cook on outdoor grill, indoor grill or broil in oven. Cook about 10-12 minutes. Cook until done and white throughout the chicken cutlet. Place 1/4 of the salsa on each cutlet. Serve warm.

Yield: 4 servings
Calories: 257
Fat: 6.3g
Fiber: 2.8g

1-2 lb. chicken

3 T. flour

2 T. olive oil

1 medium onion, chopped coarse

1 clove of garlic, minced

1 C. mushroom caps, quartered

2 T. tomato paste

1/2 C. white wine

1 14 fl. oz can of tomatoes, crushed

1 tsp. salt

1/4tsp. ground black pepper

3/4tsp. dried tarragon

1 T. paprika

Chicken stock as needed

Depending on how fancy you want to be, the chicken can be breasts cut to bite size pieces, leftover chicken, whole thighs, etc. Remove any skin if fresh chicken is used.  Toss the chicken meat with the flour to coat. Shake off any excess flour and then sauté the chicken over medium heat in the olive oil until nicely browned. Remove the meat from the pan and set aside. Add the onion, garlic and mushroom caps and sauté until the onion is translucent. Add the tomato paste and continue to cook until the paste starts to get browned a little. Deglaze with the wine, stirring well to dilute the tomato paste. Add the canned tomatoes, the spices and seasonings and the cooked chicken. Cover reduce heat and simmer for 30 minutes or longer, adding chicken stock if necessary to keep from drying out.

4 5-ounce boneless, skinless chicken breast halves
1/4 cup fresh orange juice
1 T. olive oil
2 T. finely minced yellow onion
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1/4 tsp. cayenne pepper
1/4 tsp. crushed dried oregano
freshly ground pepper to taste
vegetable hash
2 cups fat-free, low-sodium canned chicken broth
4 small red potatoes, about 1/2 pound (240 g) total, scrubbed and quartered
1 medium sweet red onion, cut into 8 wedges
2 tsp. olive oil
1/2 pound sugar snap peas
1 cup baby peeled carrots
salt (optional)
freshly ground pepper
1/4 cup chopped flat-leaf parsley (optional)
1 small navel orange, cut into 6 wedges

Rinse chicken breast; trim and discard all visible fat. Pat dry with paper towels. In a shallow glass dish, combine orange juice, oil, onion, and garlic. Add chicken breast halves and turn to coat evenly. In a shallow dish, combine chili powder, paprika, cayenne pepper, oregano, and pepper to taste. Rub the mixture onto one side of the chicken breast halves. Cover and refrigerate until ready to cook. Light a grill or preheat the broiler. To prepare vegetable hash: Heat the broth in a pot over medium-high heat. Add the potatoes and onions. Cook until potatoes and onions are tender, about 15 minutes. Increase heat and boil off any remaining broth. Drizzle the potatoes with olive oil and set aside. Keep warm. In a second pot, steam the sugar snap peas and carrots for 2 minutes, until crisp-tender. Gently combine the potatoes, onion, peas, and carrots. Season with salt (if using) and pepper. Sprinkle with parsley (if using) and keep warm. Place chicken breasts on grill until grill marks solidly form. Turn the chicken breast halves 90° and grill until a second set of marks form. Turn chicken over and grill until done, about 3 to 4 minutes. Transfer chicken to a carving board and slice each half into crosswise strips, about 1/2-inch (1.25 cm) wide. Mound hot vegetable hash in the center of 4 large plates. Top each portion with strips of grilled chicken strips. Place a wedge of orange on each plate to squeeze over the chicken and vegetables before eating.

Yield: 6 servings
Calories: 315
Fat: 8g
Fiber: 5g

8 boneless chicken breasts, skinned and split
1 tsp. pepper
1/2 tsp. sea salt
1 tsp. paprika
1 (12 oz.) can artichoke hearts, drained and halved
8 oz. fresh mushrooms, sliced
pinch or two tarragon
2-3 T. arrowroot
1/3 cup white wine
1 1/2 cups water, divided
1 1/2 T. vegetable chicken broth powder

Cut chicken in bite-size pieces and sprinkle with salt, pepper and paprika. sauté chicken in pan using just enough canola oil (approximately 1 T.) to cook to a golden brown. Place artichoke hearts around chicken in a large casserole dish. Mix 1 cup water and 1 1/2 T. vegetable chicken broth powder and set aside. Mix 1/2 cup water and 2-3 T. arrowroot powder and set aside. Put mushrooms and a little of the chicken broth mixture in pan where chicken was and season with tarragon. sauté for 5 minutes. Add arrowroot mixture, wine and rest of chicken broth mixture. Simmer 5 minutes. Pour over chicken. Cover and bake in 375″ oven for 45 minutes. Serve over rice.

Yield: 10 servings
Calories: 150
Fat: 2.8g
Fiber: 1.3g

1 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1/4 tsp. each Salt & Pepper, divided
2 Fennel Bulbs, trimmed and quartered
3 cloves Garlic, minced
1 (14oz.) can Chicken Broth
1/3 C. Tarragon Vinegar
2 fresh Tarragon Sprigs
2 C. seeded, peeled, chopped Tomato
1 T. Whipping Cream
1/2 tsp. Sugar

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with half the salt and pepper. Add chicken to pan and cook 3 minutes on each side. Remove from pan. Add fennel; cook 5 minutes, turning to brown. Remove from pan. Add garlic, sauté 30 seconds. Add broth, vinegar and 2 tarragon sprigs, scraping pan to loosen browned bits. Bring to a boil. Add fennel; cover, reduce heat, and simmer 7 minutes. Add chicken; cover and simmer 10 minutes. Remove chicken and fennel from pan; keep warm. Add remaining salt and pepper, tomato, cream and sugar to pan; bring to a boil. Cook until reduced to 1 C. (about 10 minutes), stirring frequently. Serve sauce over chicken and fennel.

Yield: 4 servings
Serving Size: 2 thighs, 2 fennel quarters and 1/4 C. sauce

Calories: 227
Fat: 7.5g
Fiber: 4.7g

3/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
1 oz. Pancetta, finely chopped (sub lean cooked bacon, if necessary)
2 tsp. Garam Marsala
1 tsp. Brown Sugar
1/2 tsp. Salt
1/4 tsp. Pepper
8 Chicken Thighs, skinned (about 2 1/4 lbs.)
1/4 C. Tawny Port
2 T. Red Wine Vinegar
1 C. Chicken Broth
12 dried Calimyrna Figs, quartered (stir in fresh figs just before serving instead, if available)
3 T. chopped fresh Parsley
1 T. chopped fresh Thyme

Heat oil in 12″ nonstick skillet over medium high heat. Add onion and pancetta; sauté 3 minutes. Remove from pan. Combine garam marsala, sugar, salt and pepper; sprinkle evenly over chicken. Add chicken to pan; cook over medium heat 4 minutes each side or until browned. Add port and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion mixture and broth; bring to a boil. Cover, reduce heat and simmer 10 minutes. Add figs, cover and simmer 8-10 minutes more, or until chicken is done. Stir in parsley and thyme.

Yield: 4 servings
Serving Size: 2 thighs and 2/3 C. sauce

Calories: 392
Fat: 11.5g
Fiber: 8g

1/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
2 tsp. Garam Marsala
1/2 tsp. Salt
1/4 tsp. Curry Powder
8 Chicken Thighs, skinned (about 2 1/4 lb.)
1/4 C. dry Red Wine
2 T. Red Wine Vinegar
1 C. Chicken Broth
3 T. chopped fresh Parsley

Heat oil in a 12 inch skillet coated with cooking spray over medium high heat. Add onion, sauté 3 minutes. Remove from pan. Combine garam marsala, salt and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium high heat 4 minutes each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat and simmer 20 minutes or until chicken is done; stir in parsley.

Yield: 4 servings
Serving Size: 2 Thighs & 1/3 C. Sauce

Calories: 203
Fat: 6.7g
Fiber: 1.1g

butter-flavored cooking spray
12 oz. penne pasta
2 cups cooked turkey meat, cut into 1 inch cubes
2 cups drained no-salt-added canned Italian plum tomatoes, coarsely chopped
1 8-ounce container nonfat cottage cheese
1/2 cup shredded reduced-fat sharp cheddar cheese
4 scallions, including some green tops, chopped
1 tsp. crushed dried basil (Italian) or 1 tsp. crushed dried oregano (Mexican)
1/2 tsp. crushed dried oregano (Italian) or 1/2 tsp. ground cumin (Mexican)
1/3 cup unseasoned dried bread crumbs
2 T. chopped flat-leaf parsley (Italian) or 2 T. chopped fresh cilantro (Mexican)

Preheat oven to 350°F. Lightly coat a 9 X 13-inch casserole with cooking spray. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Yield: 6 servings
Calories: 387
Fat: 5g
Fiber: 3g

1 1/2 C. Boiling Water
1 C. dried Porcini Mushrooms (about 1 oz.)
1 T. Butter
1/4 C. finely chopped Shallots
1 1/2 C. finely chopped Crimini or Button Mushrooms (about 3 oz.)
3/4 tsp. Salt
1/4 tsp. Pepper, divided
2 T. Madeira or Port Wine
1 1/2 tsp. chopped fresh Thyme
1 (10oz.) Turkey Tenderloins
1 1/2 tsp. T. Flour, divided
2 tsp. Olive Oil
1/2 C. Chicken Broth
1/2 C. 1% lowfat Milk

Place 1 1/2 cups boiling water and procini in a bowl. Cover and let stand 30 minutes. Drain through a seive into a bowl, reserving soaking liquid. Fine chop porcini mushrooms and set aside. Melt butter in a large nonstick skillet over medium high heat. Add shallots and sauté 3 minutes. Add cremini, sauté 3 minutes. Sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Add wine and cook 1 minute or until liquid evaporates. Remove from heat, stir in 1/4 cup porcini and thyme. Cut a horizontal slit through the thickest portion of each tenderloin to form a pocket. Fill pockets evenly with mushroom mixture, and secure at 1″ intervals with twine. Sprinkle with 1/4 tsp salt and pepper. Dredge tenderloins in 1 1/2 tsp. flour. Heat oil in large nonstick skillet over medium high heat. Add turkey and cook 4 minutes on each side or until browned. Add the reserved soaking liquid and broth and bring to a boil. Cover, reduce heat, and simmer 8 minutes. Remove turkey and keep warm. Cook broth mixture until reduced to 3/4 cup (about 5 minutes). Combine 1 T. flour with milk stirring with a whisk. Add milk mixture to broth in pan; bring to a boil. Reduce heat and simmer 2 minutes. Stir in 1/4 tsp. salt and remaining porcini. Remove twine from tenderloins; slice turkey diagonally. Serve with sauce.

Yield: 4 servings
Serving Size: 4oz. Turkey & 1/4 Cup Sauce

Calories: 269
Fat: 7.7g
Fiber: 1.6g

1 T. Olive Oil
1 canned Chipolte Chili in Adobo Sauce
3/4 C. finely chopped Onion
3/4 C. finely chopped Celery
3/4 C. finely chopped Carrot
2 T. minced Garlic
2 tsp. Chili Powder
2 C. leftover cooked Turkey, shredded (light and dark meat)
3 C. Chicken Broth
1/2 C. Tomato Puree
1/2 tsp. Salt
1/4 tsp. Pepper
1 15.5oz. can White Hominy, drained

Heat oil in a large heavy saucepan over medium high heat. Finely chop chili and add to pan with next 5 ingredients and sauté 5 minutes or until tender. Add remaining ingredients, bring to a simmer. Cover and cook 45 minutes or until slightly thick, stirring occasionally.

Yield: 4 servings
Serving Size: 1 1/4 cups

Calories: 286
Fat: 9g
Fiber: 5.5g

1 lb. package uncooked Ziti
1 lb. hot Turkey Italian Sausage
1 C. chopped Onion
2 cloves Garlic, minced
1 T. Tomato Paste
1/4 tsp. each Salt and Pepper
2 14.5oz. cans petite diced Tomatoes, undrained
1/4 C. chopped fresh Basil
Cooking Spray
1 C. (4oz) shredded Mozzarella Cheese
1 C. (4oz) grated Parmesan Cheese

Preheat oven to 350 degrees. Cook pasta according to pasta directions, omitting salt and fat. Drain pasta and set aside. Remove casings from sausage. Cook sausage, onion and garlic in a large nonstick skillet sprayed with cooking spray. over medium heat until browned, stirring to crumble. Add tomato paste, salt pepper and tomatoes and bring to a boil. Cover, reduce heat and simmer 10 minutes stirring occasionally. Combine cooked pasta, sausage and basil. Place half the pasta mixture in a 4 quart casserole coated with cooking spray. Top with half the cheese, and repeat the layers. Bake for 25 minutes or until bubbly.

Yield: 8 servings
Serving Size: 1 1/2 cups

Calories: 413
Fat: 11.8g
Fiber: 4.5g

1 C. Water
1/2 cup uncooked Basmati Rice
1/8 tsp. Cayenne Pepper
1 10oz. can Pinto Beans, rinsed and drained
1 10oz. can diced Tomatoes & Green Chilis, drained
4 6oz. boneless, skinless Chicken Breasts
1/4 tsp. Salt
1/4 tsp. Pepper
1/4 tsp. Cumin

Bring water to a boil in a medium saucepan and stir in rice and red pepper. Reduce heat and simmer 20 minutes or until liquid is absorbed. Stir in beans and tomatoes; keep warm. Sprinkle the chicken with salt, black pepper and cumin. Heat large nonstick skillet coated with cooking spray over medium-high heat. Add chicken cook 4 minutes on each side or until done. Serve chicken with rice mixture.

Yield: 4 servings
Serving Size: 1 Chicken Breast and 1 Cup Rice Mixture

Calories: 347
Fat: 2.8g
Fiber: 4.6g

6 cups water
1/2 cup dry white wine
1 1/2 tsp. dried basil
2 garlic cloves, halved
1 (10 1/2-ounce) can low-salt chicken broth
6 chicken breast halves (about 2 1/4 pounds)
4 chicken thighs (about 1 pound)
Cooking spray
4 cups sliced cremini mushrooms (about 8 oz.)
1/4 cup all-purpose flour
1 cup 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 cups herb-seasoned stuffing mix
3 T. light butter, melted

Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 cups (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 cups broth mixture into a 2-cup glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4 1/2 cups meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; sauté 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 cups broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken. Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400° for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.

Yield: 6 servings
Calories: 425
Fat: 14.3g
Fiber: 1.9g

1 C. chopped Orange Sections
1/2 C. Orange Juice
1/4 C. chopped Scallions
1/4 C. low sodium Soy Sauce
3 T. fresh Lemon Juice
2 T. Olive Oil
1 T. Honey
2 tsp. grated peeled fresh Ginger
1 tsp. ground Coriander
1 1/2 lc. Chicken Breast Tenders
8 C. cooked Rotini Pasta (about 1 lb. uncooked)

Combine first 9 ingredients in a non reactive container and mix well. Add chicken to marinade and allow to marinate for 3 hours (do not over-marinate, the citrus will break down the chicken) in the refrigerator. Heat large skillet over medium high heat. Add chicken mixture and cook 15 minutes. Add pasta and simmer and additional 5 minutes, until chicken is cooked and pasta is heated through.

Yield: 6 servings
Serving Size: 2 C.

Calories: 473
Fat: 7.3g
Fiber: 3.7g

3 tsp. vegetable oil, divided
1 T. minced lemon grass or 1-1/2 tsp. grated lemon peel
2 tsp. minced garlic
2 tsp. minced fresh ginger
4 fresh Thai red or green chilies, seeded and sliced thin, or 1 tsp. red pepper flakes
1 lb. boneless, skinless chicken breast, sliced into 1/2-inch strips
2 C. green onions, cut into 2-inch pieces
1/2 tsp. salt
1/2 lb. green beans, halved
2 C. julienned carrots
1 C. chicken broth
1/2 C. chopped fresh mint or basil leaves
3 C. cooked rice

Heat 2 tsp. oil in a large nonstick skillet over high heat. Add lemon grass, garlic, ginger, and chilies and cook 15 seconds. Add chicken and green onions; sprinkle with salt. Cook, stirring occasionally, until golden, 3 to 5 minutes. Transfer to plate. Add remaining 1 tsp. oil to skillet. Add beans and carrots; cook, stirring, 1 minute. Add broth and cook until vegetables are tender, 3 to 5 minutes more. Return chicken mixture to skillet; heat through. Divide rice among 4 serving plates. Top with chicken mixture and sprinkle with mint.

Makes 4 servings
calories: 420
total fat: 6g

3 T. pure maple syrup
3 T. chili sauce — bottled
1 T. cider vinegar
2 tsp. Dijon Mustard
4 boneless chicken breast halves

Stir maple syrup, chili sauce, vinegar and mustard in small saucepan until well blended. Brush chicken with oil, season with salt and pepper. Arrange chicken on barbecue. Grill until cooked through, turning occasionally and brushing generously with sauce, about 10 minutes. Serve Immediately.

Yield: 4 Servings
Calories: 142
Fat: 4.5g

1 chicken, cut into 8 pieces, skin removed (about 3 lb.)
2 tsp. curry powder
1/2 tsp. salt
1/4 to 1/2 tsp. cayenne pepper
1 T. olive oil
1 medium onion, cut into thin wedges
2 cloves garlic, minced
1 large green bell pepper, cut into 1 inch pieces
1 14- to 15-oz. can diced tomatoes with juice
1/4 C. dried currants or raisins
1/2 tsp. dried thyme
2 T. sliced almonds

Sprinkle the chicken pieces with curry powder, salt, and cayenne. Heat the oil in a large nonstick skillet. Brown the chicken in oil on all sides, about 10 minutes. Remove and set aside. sauté the onion and garlic in the same skillet for 3 minutes. Add the green pepper, tomatoes with liquid, currants, and thyme. Bring to a boil. Return the chicken to the skillet; reduce the heat. Cover and simmer until the chicken is tender, about 15 minutes, spooning the juices over the chicken occasionally. While the chicken is cooking, heat the almonds in a small skillet over medium heat for about 3 minutes, until slightly browned and fragrant. Sprinkle the dish with toasted almonds at serving time.

Yield: 4 servings
Serving size: 2 pieces (1/4 chicken), 1/4 Vegetables and 1/2 T. Almonds

Calories: 328
Fat: 13g
Fiber: 3g