Kristen's Recipes

3 med. Zucchini
2 Scallions — minced
1/2 Green pepper
3 Sprigs parsley
1 C. no salt added no sugar added canned tomatoes
1/2 lb. Ground turkey breast
1/4 tsp. Pepper
1/8 tsp. Cayenne pepper
1/2 tsp. Allspice
3/4 C. cooked basmati rice
No salt Tomato paste, to taste
Lemon wedges

Place zucchini in a large deep skillet and add enough boiling water to cover. Cook for 10 to 12 minutes, and then chill quickly under cold water. Cut off stem end of each zucchini and split lengthwise. Starting from wide end of vegetable, scoop out pulp with a spoon, leaving a 1/2 inch thick shell; reserve pulp. Place shells in a 9×13 baking dish. Preheat oven to 350. In a food processor mince scallions, green peppers, and parsley. Add drained tomatoes (reserve the liquid), reserved zucchini pulp, turkey, spices, and rice and process until well mixed. Generously spoon mixture into scooped zucchini shells. Add enough water to reserved tomato liquid to make 1 cup, stir in a little tomato paste, and pour around the bottom of baking dish. Cover pan with foil and bake for 35 minutes, removing foil every 10 minutes to baste with liquid. Remove foil completely for last 5 minutes of baking. Serve hot with lemon wedges

1.5 lb. Boneless, Skinless Chicken Breast
1 Onion, sliced
1 Bell Pepper, sliced
4oz. Can Mushrooms, drained
2 Cloves Garlic, minced
12oz. Can Diet 7-up

Arrange chicken in a 3-quart casserole and top with remaining ingredients. Cover and bake at 350 for 35-45 minutes, or until chicken is tender. Uncover and bake 10 minutes more.

1 1/2 pounds ground turkey breast
1 can (8 oz.) water chestnuts (drained and finely chopped)
2 Egg whites, beaten slightly
2 T. finely chopped scallion
1/2 tsp. Ground ginger
1 T. Mrs. Dash
1/4-1/2 cup wine (or you can just use broth)

Combine all ingredients. Add the wine/broth last, a little at a time, you want the meat to be able to stick together and form balls, but not too sticky. You may not need more than 1/4 cup or so. Form the mixture into balls, a little bit larger than 1oz, since they will shrink some. I usually just weigh the first couple, and then try to make the rest about the same size. Lay them out on a broiler pan or cookie sheet, and then cook for about 11-14 minutes at 350 degrees. Let them cool completely and then I store them in a Ziploc bag in the freezer. To defrost them plain, place them in a little dish, sprinkle with a tiny bit of low sodium soy sauce or chicken stock (so they don’t dry out too much), and then nuke at 80% for about 2-3 minutes.

1/4 C. lemon juice
Dash of Olive Oil
1 T. grated lemon peel
2 T. red wine vinegar
2 T. reduced-sodium soy sauce
1 clove garlic, finely chopped
1 1/2 lb. turkey breast tenderloins
Red Onion Salsa (below)

Mix all ingredients except turkey and Red Onion Salsa in shallow glass or plastic dish. Add turkey; turn to coat with marinade. Cover and refrigerate, turning once, at least 2 hours but no longer than 24 hours. Prepare Red Onion Salsa. Heat oven to 350 degrees. Spray rectangular pan, 13x9x2 inches, with cooking spray. Remove turkey from marinade; discard marinade. Place turkey in pan. Bake uncovered about 35 minutes, brushing with pan drippings after 10 minutes, until juice of turkey is no longer pink when centers of thickest pieces are cut. Serve with salsa.

Red Onion Salsa

2 medium red onions, finely chopped (1 1/2 C.)
1 medium tomato, finely chopped (3/4 C.)
4 medium green onions, chopped (1/4 C.)
4 cloves garlic, finely chopped
1/4 C. lemon juice
2 T. chopped fresh cilantro
2 T. balsamic or red wine vinegar
1 tsp reduced-sodium soy sauce
1/4 tsp ground red pepper (cayenne)

Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours.

butter-flavored cooking spray
3 whole boneless, skinless chicken breasts, about 1/2 lb. each, halved
2 oz. low fat sliced ham, finely minced
3 cloves garlic, sliced paper thin
3 large Jonagold or Mutsu apples, 8 oz. each, cut in half and cored
6 sprigs fresh rosemary
6 sprigs fresh thyme
1 T. olive oil
6 T. fresh lemon juice

Preheat oven to 350°F. Cut 6 circles of parchment paper 18 inches in diameter. Place on a work surface and lightly coat the top of each circle with cooking spray. Rinse and pat dry chicken breast halves. Lay 1 piece of chicken on half of each parchment circle. Sprinkle minced ham and garlic slices over the chicken breasts. Thinly slice the unpeeled apples and arrange the slices over the chicken. Top each chicken breast with a sprig of rosemary and thyme and drizzle 1/2 tsp. olive oil and 1 T. lemon juice over each breast. Fold over parchment and crimp the edges to seal. Place packets on a large baking sheet and bake for 45 minutes, until packets are puffed and lightly browned. Place parchment packets on serving plates, break oven, and serve immediately.

Yield: 6 servings
Calories: 222
Fat: 6g
FIber: 3g

8 boneless skinless chicken breasts
8 cloves garlic, minced
1 C. low/no sodium chicken broth
1/3 C. balsamic vinegar
1 T. cornstarch
2 T. water

Lightly spray a large nonstick skillet with Pam. Cook breasts for 3 minutes on one side; add garlic. Turn chicken and continue cooking for another 2 to 3 minutes. Add stock, vinegar and a little pepper. Reduce heat to medium-low; cover and cook for 10 minutes or until chicken is tender. Remove chicken to a platter. In small bowl, combine cornstarch and water; stir until smooth. Add to skillet and cook 1 to 2 minutes until thick and smooth.

4 4-oz. skinless chicken breasts
olive oil cooking spray
3 cloves garlic, minced
1 small onion, sliced very thin
1/2 tsp. cumin
1/2 C. orange juice
1 T. lemon juice
1 tsp. orange zest
freshly ground pepper
2 tsp. capers

Rinse the chicken and pat dry. Heat a non-stick skillet and coat with cooking spray. Brown the chicken on both sides over medium high heat. Remove from pan. Reduce the heat and recoat with cooking spray. Add the garlic and stir until it begins to brown slightly. Add the onion and cook, stirring until it begins to brown. Stir in the cumin, citrus juices, orange zest and pepper. Add the chicken to the pan with the citrus sauce, cover and simmer for 10 minutes. Add the capers and recover. Simmer another 5-8 minutes, until chicken is tender. To serve, top each breast with some of the onion and capers with a T. of citrus sauce.

Yield: 4 servings
Calories: 142
Fat: 2g
FIber: 0g

Barbecue Sauce:

1 large onion, minced
8 oz. low-sodium canned tomato sauce
1/4 cup freshly squeezed lemon juice
3 T. Worcestershire sauce
2 T. white vinegar
2 T. sugar
11/2 tsp. dry mustard
1/4 tsp. salt
1 cup water
1/2 tsp. liquid smoke

2 tsp. canola oil
2 garlic cloves, pressed or minced
6 boned and skinless chicken breast halves, all visible fat removed (11/2 pounds)

To make the sauce, put the onion in a saucepan and cook, covered, over low heat until it is soft and translucent, adding a little water if necessary to prevent scorching. Add all the remaining sauce ingredients, except the liquid smoke, and bring to a boil. Reduce the heat to low and cook, covered, for 30 minutes. Remove from the heat, stir in the liquid smoke, and set aside. Preheat the oven to 350°F. Heat the oil and garlic in a large ovenproof skillet over medium heat just until the garlic starts to sizzle. Add the chicken breasts and cook, turning, until both sides are browned. Spoon the sauce over the browned chicken breasts, cover, and bake for 30 minutes, or until done.

Makes 6 3oz. servings. 208 calories.

2/3 cup pearl barley
2 T. chopped onion
3/4 cup diced carrot
3/4 cup diced celery
3/4 cup diced leeks, white parts only
1/2 cup fat-free chicken stock, divided
2 boneless and skinless chicken breast halves, all visible fat removed
1/2 cup chopped parsley
1/4 tsp cracked black pepper

Place the barley in a small saucepan with enough water to cover and bring to a boil. Lower the heat and simmer for about 20 minutes, or until the barley is tender. Drain and set aside. While the barley is cooking, prepare the coals for grilling or preheat the broiler. Combine the onion, carrot, celery and leeks in a large saucepan. Add 1/4 cup of the chicken stock and cook, covered, over low heat for about 10 minutes, or until the vegetables are tender. Remove from the heat and then remove half of the vegetables from the pan and set aside. Add the remaining 1/4 cup of chicken stock to the vegetables in the pan and cook over medium-high heat until the stock is reduced by half. Set aside and keep warm. Grill or broil the chicken breasts for three to five minutes on each side, or until done. Remove from the heat and cool. When cool enough to handle, shred the chicken by pulling it apart with the tines of two forks into long strands. In a bowl combine all the ingredients including the barley and toss gently. Serve hot or cold. To serve, divide equally among four plates.

2 T. Flour
4 boneless skinless chicken breasts
1 tsp. vegetable oil
1 onion, chopped or 2 T. dehydrated onion
3/4 C. Apple cider or juice
1 small turnip, peeled and cut into 1/4 inch by 2 inch sticks (about 4 cups)
1 C. reduced sodium chicken stock
2 Granny Smith or golden delicious apples, peeled and chopped
2 T. lemon juice
1 1/2 tsp. fresh thyme leaves or 1/2 tsp. dried
Salt and black pepper

Coat chicken with flour and shake off excess. Reserve unused flour. Heat oil over high heat in a large non-stick skillet. Add chicken and cook until golden, about 2 minutes per side. Remove and set aside. Reduce heat to medium and add onions. Cook for 2 minutes until onions are softened. Add reserved flour and cook 1 minute more. Gradually add cider and cook, stirring until thickened, about 2 minutes. Add turnip and chicken stock. Cover and simmer on low until tender, about 15 to 20 minutes. Add apples, lemon juice, thyme and chicken. Cook until chicken is no longer pink inside, season with salt and pepper, and serve.

Apple Cider Vinegar
2 egg whites
1 tsp of garlic powder
1/2 tsp black pepper
Cayenne pepper to taste

Mix all ingredients in a small bowl. Drop pieces of chicken breast cut into strips into the mixture. Bake this in the oven at about 400 degrees, or grill over medium heat. Just turn often brushing the vinegar/egg mixture over the pieces as it cooks. Discard the remaining sauce. Serve with a sprinkle of hot sauce.

1 pound chicken breast, cut into 2 inch pieces
Fat free cooking spray
1 can (14 1/2oz) no salt diced tomatoes, undrained
1 medium bell pepper, diced as small or as big as you like
1 medium onion, chopped (about 1 cup)
1 clove garlic, minced
4 cups of hot cooked brown rice (prepared in low sodium chicken broth adds flavor)

Caribbean seasoning:

2 T. oat flour
2 tsp ground allspice
1/2 tsp paprika
1/2 tsp pepper
1/2 tsp cumin (ground or seed)
1/4 tsp ground red pepper (more if you like it hot!)

Prepare Caribbean Seasoning, and shake chicken in bag to coat with seasoning mix. Spray nonstick pan with spray and add chicken. Stir fry over medium heat 7-10 min or till no longer pink. Stir in tomatoes, bell pepper, onion, and garlic. Heat to boiling, then reduce heat. Cover & simmer 5-10 minutes or until vegetables are the way you like. Serve chicken mixture over hot rice.

2 10oz. Pkg. Frozen Spinach
1 C. Water or stock
1 1/2 lb. Boneless, skinless Chicken Breasts
1/2 Stalk Celery
1/2 sm. Onion
3 T. Flour
1/2 C. Skim Milk
1/4 C. Parmesan Cheese
1/8 tsp. Nutmeg

Preheat oven to 375 degrees. Cook spinach according to package directions. Drain well. Simmer chicken in water with the celery and onion chicken is no longer pink, about 15 minutes. Remove chicken, reserving 1 C. of cooking liquid, discard vegetables. Shake flour with milk in a covered container well to remove all lumps. Mix with reserved liquid in saucepan. Cook, stirring constantly, until thickened. Stir in nutmeg and cheese. Mix spinach with half the sauce and spread in a 9×13 baking dish that has been sprayed with non-stick cooking spray. Arrange chicken over spinach, pour remainder of sauce over chicken. Bake, uncovered, about 25-30 minutes, until fully heated and the chicken done.

2 boneless chicken breasts
2 slices ham
2 slices low-fat Swiss cheese
1/8 tsp. garlic powder
1/8 tsp. white pepper
1/8 C. bread crumbs
Minced parsley

Pound chicken breasts flat. Place one ham and cheese slice on each chicken piece. Sprinkle with minced parsley, garlic powder, salt and pepper .Roll up chicken to enclose ham and cheese. Secure with wooden toothpicks. Brush with water or stock. Bread with crumbs. Place on a nonstick baking sheet. Bake at 350 degrees F for 35 minutes.

16oz. Chicken Breast
3 C. Chicken Broth
1/2 lb. Tomatillos, husks removed
2 Stalks Celery, sliced
1 sm. Bunch Cilantro, chopped
1 clove Garlic, chopped
1/2 med. Onion, chopped
2 jalapeños, chopped

Place chicken in large saucepan. Add about 1″ broth or enough to steam chicken. Bring to a boil, then reduce heat, cover and cook until chicken is no longer pink, about 15 minutes. Place tomatillos, celery, cilantro, garlic, onion, chilies and 1 C. broth in another saucepan. Bring to a boil, cover and simmer 2 minutes or until soft. Purée sauce in blender or food processor. Return sauce to pan and cook gently, 10 minutes. Place drained chicken pieces in large skillet. Add sauce. Cover and simmer until chicken is tender, about 30-45 minutes.

4 medium (12 oz. total) boned skinless chicken breast halves
11/2 C. sliced fresh mushrooms
2 T. sliced green onion
2 T. water
1/4 cup dry sherry or dry Marsala

Place 1 piece of chicken, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat with remaining chicken breast halves. Preheat skillet over medium heat. Add 2 chicken breast halves. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains. Transfer to a platter; keep warm. Repeat with remaining chicken breast halves. Add mushrooms, green onion, and water to skillet. Cook over medium heat till mushrooms are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skillet. Heat through. Spoon vegetables and sauce over chicken. Makes 4 servings

2 T. olive oil
1 lb. chicken cutlets
salt to taste
freshly ground black pepper
1/4 C. flour, for dredging
1/2 C. white wine
1 C. low-sodium chicken broth
1 C. chopped fresh tomatoes
2 T. chopped fresh oregano
1/4 C. fresh lemon juice

Heat the olive oil in a large, nonstick skillet over medium-high heat. While the oil is heating, season the chicken cutlets with salt and pepper and dredge them in flour. Sauté the chicken until golden brown, about 2 minutes on each side. Transfer the chicken to a platter and keep warm. Turn the heat to medium and add the white wine, stirring with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the chicken broth and simmer for 5 minutes. Add the tomatoes, their juice and the oregano. Add the chicken and any juices that have accumulated on the platter. Simmer for 2 minutes more. Stir in the lemon juice and season with salt and pepper. Transfer the chicken cutlets to serving plates and spoon the sauce over the top.

Yield: 4 servings
Calories: 253
Fat: 8g
Fiber: 1g

1/4 C. Finely chopped onion
2 T. finely chopped celery
13/4 C. chopped peeled Granny Smith apple (about 3/4 pound)
1 3/4 tsp. Curry powder, divided
1/4 C. Golden Raisins
1/2 tsp. Minced garlic
1 (10-1/2-ounce) can low-salt chicken broth, divided
4 (4-ounce) skinned, boned chicken breast halves
3/4 C. Apple juice
1 lg. Garlic clove, minced
1 tsp. Cornstarch
1 tsp. Water

Heat chicken stock in a nonstick skillet over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add apple and 1 tsp. curry powder; sauté 3 minutes or until apple is tender. Stir in raisins, 1/2 tsp. minced garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon apple mixture into a small bowl; set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff about 1/4 cup apple mixture into each pocket. Heat a little chicken broth in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until done. Remove chicken from skillet; set aside. Add 3/4 tsp. curry powder, remaining broth, apple juice, and 1 minced garlic clove to skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup. Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken

1 medium onion, thinly sliced
1 3/4 lb. boneless, skinless chicken breasts (about 4 half breasts)
1 clove garlic, minced
1 14 oz can salt free tomatoes, chopped
1 8-ounce low salt tomato sauce
1/4 tsp. pepper
1 tsp. oregano leaves, crushed
1/2 tsp. basil, crushed
1 bay leaf
1/4 cup dry white wine

Place half of the onions on bottom of a 2-1/2 qt baking dish. Add chicken pieces, rest of onions and the remaining ingredients. Cover and cook 350 degrees for 1-1/2 hours or until chicken is done.

4 turkey cutlets, about 4 to 6 oz. each
1 1/2 T. olive oil
2 T. herbes de Provence

With a meat pounder, flatten the turkey cutlets between 2 sheets of waxed paper. Press the herbes de Provence into the turkey. Heat the olive oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the turkey until golden brown, about 8 minutes total.

Yield: 4 servings
Serving Size: 1 turkey cutlet

Calories: 249
Fat: 8g
Fiber: 0g

2 1/2 to 3 lbs. meaty chicken pieces, skinned
3 C. sliced fresh mushrooms
1 large onion, chopped
2 cloves garlic, minced
3/4 C. chicken broth
1 6-ounce can tomato paste
1/4 C. dry red wine (such as Merlot) or chicken broth
2 T. quick-cooking rice
2 T. snipped fresh basil or 1 1/2 tsp. dried basil, crushed
2 tsp. equal
1/2 tsp. pepper
2 C. hot cooked rice noodles

Rinse chicken; set aside. In a 3 1/2-4-or 5-quart crockery cooker place mushrooms, onion, and garlic. Add chicken pieces on top of the vegetables. In a bowl combine broth, tomato paste, wine or chicken broth, rice, dried basil (if using), equal, pepper. Pour over all. Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using, stir in fresh basil. To serve, spoon chicken, mushroom mixture, and sauce over hot cooked rice noodles or rice.

1 1/2 tsp. Paprika
1 tsp. Worcestershire Sauce
1 tsp. Fresh Thyme
1/4 tsp. Pepper
2 Boneless, Skinless Chicken Breasts
3 C. Red Potatoes, thinly sliced
3/4 C. Bell Pepper, chopped
1/2 C. Onion, chopped
2 cloves garlic, minced
1/2 C. Chicken stock

Combine paprika, Worcestershire sauce, dried thyme and pepper. Rub over chicken. Combine potatoes, bell pepper, onion, and garlic in a large bowl. Heat a large, non-stick skillet that has been sprayed with cooking spray, over medium-high heat. Add the potato mixture and cook for 5 minutes, stirring occasionally. Add broth, cover, reduce heat and simmer for 5 minutes. Uncover, add chicken to pan, nesting into vegetable mixture. Cover and cook for 20 minutes or until the vegetables are tender and chicken is done. Garnish with fresh thyme sprigs if desired.

1 lb. Boneless, Skinless Chicken Breasts
1 tsp. Cumin
3/4 C. Salsa, thick and chunky
1/2 tsp. Chopped Garlic
1 Onion, sliced
1 Green Pepper, sliced

Cut chicken into 1″ strips. Sprinkle with cumin. Spray skillet with non-stick coating and stir fry chicken until tender and no longer pink. Add salsa, garlic, onion, and green pepper. Cover and simmer 10 minutes or until vegetables are tender. Serve over pasta, rice, or a slice of crusty bread.

1 lb. Boneless, skinless Chicken Breast, sliced thin for scaloppini
2-4 Cloves Garlic, pressed or minced
1 lg. Shallot, minced fine
1 C. Chicken Stock
1/4 C. White Wine
Juice of 1 Lemon
Basil, Oregano, and Pepper to taste
1 T. Capers (optional)

Very lightly dust chicken in flour, and brown chicken in nonstick skillet. Do not overcook. Remove and set aside. Lower heat to medium. Sauté garlic and shallot in a little water until soft and translucent. Add seasonings and chicken. Turn heat to high and add wine. Heat to a boil, and let cook until alcohol is removed. Add stock and lemon juice. Reduce at a boil until slightly thickened. Add capers if desired and serve.

1 1/2 tsp. Chipotle Chile pepper
1 tsp. paprika
1 tsp. oregano leaves
1 tsp. garlic powder
1/2 tsp. ground cumin
3 Yukon gold potatoes quartered
1 egg white
2 tsp. brown sugar sub
2 turkey breast tenderloins cut into sections

Preheat oven to 400 degrees F Combine first 5 ingredients. Put quartered (small bit sizes pieces) potatoes in Ziploc baggie with egg white toss to coat potatoes put one spoonful of spice mixture in and toss. Take remaining spices and mix brown sugar in rub into turkey tenderloins. Place in 1/2 of baking dish put potatoes on the other side. Cover tightly with tinfoil. Bake for 30-40 minutes.

4 boned and skinless chicken breast halves, all visible fat removed (1 pound)
Freshly ground black pepper
1 tsp. corn oil margarine or butter
1 garlic clove, pressed or minced
8 large fresh mushrooms, cleaned and trimmed
8 small boiling onions, peeled, cooked in boiling water until tender, and drained

Sauce:

2 T. finely chopped shallots
1/2 cup dry sherry
1/2 cup dry red wine
4 cups fat-free chicken stock, boiling
1/3 cup cornstarch
1/3 cup cold water
1/4 tsp. freshly ground black pepper
1 T. kitchen bouquet

Lightly sprinkle both sides of the chicken breasts with pepper. Melt the margarine or butter in a large skillet. Add the garlic and cook just until it starts to sizzle. Place the chicken in the hot skillet and brown on both sides. Do not overcook. Remove the chicken from the skillet and arrange in a 7 x 11-inch baking dish. Add the mushrooms to the skillet and brown. Add the browned mushrooms and cooked onions to the baking dish with the chicken. Preheat the oven to 350°F. To make the sauce, combine the shallots, sherry, and red wine in the skillet in which you have cooked the chicken and bring to a boil. Continue cooking until the volume has been reduced by one-third. Add the boiling chicken stock and reduce the heat to low so that the mixture is just simmering. Dissolve the cornstarch in the cold water and pour into the sauce, stirring constantly with a wire whisk. Add the pepper and Kitchen Bouquet and continue stirring until the mixture has thickened slightly. Pour the sauce evenly over the chicken and vegetables. Cover and bake for 20 minutes, or until the chicken is done. Divide the chicken breasts among 4 plates and top each serving with 1/2 cup of sauce.

1/4 recipe = 278 calories

2 Cornish Game Hens with backbone removed, flattened
Pepper
1/2 T. Chopped Fresh Ginger
1/4 C. Sugar Free Orange Marmalade
1 T. Dijon Mustard
1 T. Dry Sherry
1/4 tsp. Red Pepper Flakes
1/4 C. Chicken Broth

Preheat oven to 400. Place hens breast side up in a large shallow baking dish. Season with pepper. In a small skillet, mix together remaining ingredients. Bring to a boil and cook one minute. Pour evenly over the hens, and bake until hens reach 180 degrees, about an hour. Serve topped with sauce.

3/4 1 C. whole wheat breadcrumbs (freshly made in blender or food processor is best)
1 tsp. each poultry seasoning and onion powder
1/4 tsp. each garlic powder and thyme
3 egg whites
1/2 C. nonfat yogurt
1/4 C. skim milk
4 4oz. skinless chicken breast pieces, pounded thin

Preheat oven to 450 degrees F. In a flat dish mix together breadcrumbs, poultry seasoning and onion powder, garlic powder and thyme. In a separate bowl, whisk together the egg whites, nonfat yogurt and skim milk. Dip chicken breast pieces into yogurt mixture, then roll in crumbs until completely covered. Place on baking pan and bake uncovered at 450 degrees F for 10 minutes or until opaque all the way through and juices run clear.

Yield: 4 Servings
Serving Size: 1 Breast

Calories: 218
Fat: 1.8g
Fiber: .2g

6 skinless boneless chicken breast
1/4 C. dry bread crumbs divided
6 oz. tomato basil feta cheese crumbled
1/4 pkg. Frozen chopped spinach, thawed & squeezed dry

Preheat oven to 350 degrees F. Lb. chicken breasts to 1/4 inch thick. Spray 9 X 13 baking disk with no-stick butter flavored cooking spray. Spread 2 T. of the breadcrumbs in the bottom. Place 1 oz. feta cheese in the center of each chicken breast, top with some spinach, and then fold in half. Then place them in baking dish. Sprinkle remaining breadcrumbs over chicken and bake in preheated oven for 25-30 minutes. (Or until chicken is done)

1/4 Pound Turkey Sausage Links (sliced)
1 Onion (diced)
1 Green Pepper (sliced)
1 Yellow Pepper (sliced)
1/4 Cup Nonfat Chicken Broth
1/4 tsp. Red Pepper Flakes
1/4 tsp. dried Oregano
1 large Garlic Clove (crushed)

Brown Italian sausage. Add the remaining ingredients. Cover & steam until vegetables & sausage are thoroughly cooked.

Yield: 4 Cups
Serving Size: 1 C.
Calories: 148