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Tag: Using Leftovers

Stuffed Shells with Chicken and Arugula and Creamy Alfredo Sauce

Stuffed Shells with Chicken and Arugula and Creamy Alfredo Sauce

6 jumbo pasta shells (conchiglioni)

2 1/2 C. ricotta cheese

1/2 C. grated Parmesan

1 T. olive oil

2 cloves garlic, minced

2 C. arugula

2 C. chopped cooked chicken (rotisserie chicken works well)

1/2 tsp. salt

1/4 tsp. ground black pepper

4 T. butter

1 clove garlic, minced

2 T. all-purpose flour

2 C. heavy cream

1/2 C. milk

3 T. chopped fresh chives

1 C. plus 3 T. grated Parmesan

1 C. grape tomato halved

Italian parsley for garnish

Preheat oven to 350 degrees F. Butter a 9 by 13-inch glass baking dish and set aside. Bring a large pot of water to a boil add the pasta shells and cook for approximately 9 minutes until al dente. Drain and rinse under cold water being careful not to break the shells. Set aside. Meanwhile prepare the filling. In a large bowl mix together the ricotta and Parmesan. Heat oil in a medium skillet over medium heat, add the garlic, and cook 1 minute, being careful not to brown it. Stir in the arugula until just wilted, about 2 minutes. Add the chopped chicken and stir well. Remove from heat and let cool for about 10 minutes. Add chicken mixture to cheese mixture and stir carefully. Stuff each shell with approximately 1/2 C. of the cheese filling and place in prepared baking dish. For sauce, heat the butter in medium saucepan over medium heat. Add the garlic and cook for about 1 minute until fragrant but not brown. Add the flour and whisk until smooth. Gradually add the cream and milk and whisk until mixture begins to thicken and bubble. Remove from heat and add the chives, 1 C. Parmesan, cherry tomatoes and stir gently. Pour sauce over shells and sprinkle with remaining 3 T. of Parmesan. Bake for 30 minutes until the sauce is bubbling and cheese is golden brown. Sprinkle with parsley. FNK Notes: Recipe makes too much filling

Mango Honey Chicken with Mango Slices

Mango Honey Chicken with Mango Slices

2 C. honey

1 C. mango juice

1/2 C. light brown sugar

1/2 lemon, juiced

1 (3 to 4-pound) whole rotisserie chicken

2 mangos, peeled and sliced 1-inch thick

Toothpicks, soaked in water for 10 minutes

1 bunch basil, for garnish

Preheat oven to 450 degrees F. For the glaze: In a saucepan over medium-high heat, combine the honey, mango juice, brown sugar and lemon juice. Bring to a boil and cook until the sauce coats the back of a spoon, about 5 minutes. Place chicken on a nonstick cookie sheet. Using a pastry brush, coat chicken with a generous amount of glaze. Place mango slices over breast meat to create a zebra stripe. Insert toothpicks to secure slices into chicken. Bake chicken just until warmed throughout, about 12 minutes. Remove chicken and discard toothpicks. Garnish with fresh basil.

Rotisserie Turkey Posole

Rotisserie Turkey Posole

2 T. vegetable oil, 2 turns of the pan

2 medium onions, chopped

4 cloves garlic, chopped

2 jalapeno peppers, seeded and finely chopped

1 T. ground cumin, a palm full

2 T. chopped fresh thyme leaves, eyeball it, 5 to 6 sprigs

Coarse salt and pepper

1 C. beer

16 tomatillos, peeled and coarsely chopped or coarsely processed in food processor

1 (15-ounce) can hominy (looks like jumbo corn and found on specialty food or canned vegetable aisle)

1 quart chicken stock (also stir in any leftover gravy)

1 1/2 to 2 pounds light and dark cooked turkey meat, chopped

1 lime, juiced

Finely chopped cilantro leaves, for garnish

Corn chips of choice, to top soup or dip

Heat a medium soup pot or large deep skillet over medium high heat. Add vegetable oil, 2 turns of the pan, then add the onions, garlic, jalapenos, cumin, thyme, and salt and pepper, to taste. Cook 5 to 6 minutes to soften onions then add beer and cook it off, 1 minute. Stir in tomatillos and cook 5 minute more then stir in the hominy, chicken stock, any leftover gravy (up to 2 C.) and the turkey. Heat through, adjust salt and pepper and simmer the posole 10 to 15 minutes over low heat. Stir in lime juice and remove from heat. Garnish soup with cilantro and serve with corn chips to top or dip. You may use thick cut deli turkey breast or cut up a rotisserie turkey breast in any flavor, widely available at larger markets who offer rotisserie chickens.

Individual Chicken Pot Pies

Individual Chicken Pot Pies

4 C. chicken broth

1 bouillon cube

1/2 C. (1 stick) butter

1 onion, finely chopped

2 large carrots cut in 1/2-inch rounds

1 rib celery, sliced

3 T. chopped chives

2 cloves garlic, chopped fine

Salt and freshly ground black pepper

1/2 C. all-purpose flour

1/4 C. heavy cream

3 T. dry sherry

1 store-bought 2-pound rotisserie chicken, shredded

1 (7-ounce) bag frozen pearl onions

1 (9-ounce) box frozen peas

2 (9-ounce) packages store-bought rolled out pie dough

1 egg beaten with 1 T. water

Preheat your oven to 375 degrees F. In a large saucepan heat chicken broth and bouillon cube over medium heat until hot. In a Dutch oven, melt butter over medium heat. Add onions, carrots, celery, chives and garlic, and saute until tender. Season with salt and pepper. Add the flour and stir together until it becomes pasty and lump-free, about 2 minutes. Stir in the hot broth, heavy cream, sherry, chicken and frozen onions and peas. Bring to a boil then reduce to a simmer. With a ladle, fill 6ovenproof ramekins or bowls with the filling. Place on baking sheet. Sprinkle flour on countertop. Roll out dough an extra inch. Using a biscuit round or mold, cut out dough to cover the tops of your oven-proof bowls, with about 1/2-inch hangover, depending on their size. Crimp the dough over the edge of the ramekin. Brush with the egg wash and make 4 small slits on the top. Sprinkle with kosher salt and place on a baking sheet. Bake for 35 minutes. Remove from the oven and serve.

Honey-Jalapeno Chicken with Sesame Soba Noodles

Honey-Jalapeno Chicken with Sesame Soba Noodles

12 ounces soba noodles

1 jalapeno, seeds removed

1/3 C. honey

1/4 C. chopped fresh cilantro leaves

1/2 tsp. salt

1/2 tsp. ground black pepper

2 to 3 T. water

2 tsp. olive oil

1/2 rotisserie chicken, shredded or sliced

3 T. soy sauce

2 tsp. sesame oil

1/4 C. chopped scallions, green part only

2 T. pickled ginger, minced

Cook soba noodles according to package directions. Drain and set aside (or refrigerate until later in the week). In a blender or food processor, combine jalapenos, honey, cilantro, and 1/2 tsp. each salt and black pepper and puree until smooth. Add 2 to 3 T. of water to the mixture until desired consistency is achieved. Pour the 2 tsp. of olive oil into a preheated skillet. Add the shredded chicken and the blended sauce and cook until heated through. In a medium bowl, combine cooked soba noodles, soy sauce, sesame oil, scallions, and pickled ginger. Toss and then transfer to serving bowl. Pour heated chicken and sauce over noodles.

Ravioli Caprese

Ravioli Caprese

Dough:

2 1/2 C. all-purpose flour, plus more for dusting

1 C. very hot water

Filling:

3/4 C. whole milk ricotta

1 egg

1/2 C. finely shredded store-bought rotisserie chicken

1/4 C. grated Parmesan

2 T. finely chopped fresh basil leaves

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Sauce:

3 T. extra-virgin olive oil

3 T. chopped fresh basil leaves

2 tsp. grated lemon zest

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

For the dough: In a large bowl combine the flour and the water. Using a wooden spoon, stir to combine into a large ball. Cover with plastic wrap and let sit for 10 minutes. For the filling: Combine all the ingredients in a medium bowl and stir to combine. To form the ravioli, cut the dough into 4 evenly sized pieces. The dough should be slightly sticky. Add extra flour as necessary for rolling, but use only a little as necessary. Form each piece into a 2 by 6-inch rectangle. Recover the dough with the plastic wrap. Lightly dust the work surface and a rolling pin. Working with 1 piece of dough at a time, roll the dough into a 4 by 19-inch rectangle. Place 9 rounded tsp. of filling about 1-inch apart down the center of the dough. Fold the dough over the filling. Press down around the edges of each of the ravioli with your fingertips. Cut the ravioli into small squares and press down around the edges again with your fingertips to seal. Place the finished ravioli on a baking tray and continue forming the remaining ravioli. Bring a large pot of salted water to a boil over high heat. Add half the ravioli and cook until the ravioli float stirring occasionally, about 3 to 4 minutes. Drain into a large bowl and cook the remaining ravioli. Pour the olive oil over the cooked ravioli. Add the basil, lemon zest, salt, and pepper. Gently toss to coat and serve immediately.

Curry-in-a-Hurry Rotisserie Chicken Salad

Curry-in-a-Hurry Rotisserie Chicken Salad

1 pound rotisserie chicken meat, skinned, boned and diced

3 ribs celery, chopped

1 C. seedless red grapes, halved

1/2 C. shredded carrot, a couple of handfuls

4 scallions, chopped on an angle

1 C. plain yogurt

2 T. curry powder or 2 rounded tsp. mild curry paste

Salt and pepper

8 ounces mixed baby greens

2 T. mango chutney, found on condiment aisle, plus some to pass at table

1 T. rice wine or white vinegar, eyeball it

3 T. vegetable, canola or safflower oil, eyeball it

1/4 C. (2 ounces) sliced smoked almonds

Combine meat, celery, red grapes, carrot and scallions. Add yogurt and curry to the salad and toss to evenly distribute the curry. Season the salad with salt and pepper, to your taste. To dress the greens, add salad to a bowl. In a second bowl, combine chutney and vinegar. Whisk in oil. Drizzle dressing over greens and toss. To assemble, pile dressed greens on a plate. Using an ice cream scoop, place 2 scoops of chicken salad on greens. Garnish with toasted almonds.

Chicken Carbonara

Chicken Carbonara

2 tsp. olive oil

4 ounces thinly sliced pancetta, chopped

2 tsp. minced garlic

2 1/2 C. whipping cream

1 C. freshly grated Parmesan

8 large egg yolks

1/4 C. chopped fresh basil leaves

1/4 C. chopped fresh Italian parsley leaves

Salt

1 pound spaghetti

4 C. coarsely shredded chicken (from 1 roasted rotisserie chicken)

Freshly ground black pepper

1/2 C. chopped walnuts, toasted

1 T. finely grated lemon peel

Heat the oil in a heavy large frying pan over medium heat. Add the pancetta and garlic and saute until it is brown and crisp, about 8 minutes. Cool slightly. In a large bowl, whisk together the cream, cheese, yolks, basil, and parsley to blend. Meanwhile, bring a large pot of salted water to a boil over high heat. Add the spaghetti and cook until it is just tender but still firm to the bite, stirring occasionally, about 10 minutes. Drain. Add the chicken to the pan with the pancetta and stir to combine. Next, add the spaghetti and the cream mixture and toss over medium-low heat until the chicken is heated through and the sauce coats the spaghetti thickly, about 4 minutes (do not boil or you might end up scrambling the eggs). Season the pasta, to taste, with pepper and salt if needed (the pancetta will likely add all the salt you need). Transfer the pasta to a large wide serving bowl. Sprinkle the walnuts and lemon zest over, and serve.

Spinach Artichoke Dip Casserole

Spinach Artichoke Dip Casserole

1 lb. pasta, fully cooked and drained (I used small shells.)

1/2 lb. boneless, skinless chicken breasts or thighs, cooked and cubed

1/2 bag frozen spinach, thawed

1 15 oz. can artichoke hearts, drained and chopped

1 C. mayonnaise

1/3 C. sour cream

1 6 oz. bag shredded Parmesan cheese

1 T. horseradish, optional

1/2 t. each salt, black pepper, garlic powder

1/4 t. each nutmeg and cayenne pepper

1/2 C. grated Parmesan cheese, optional

Place all of the ingredients, except pasta, in a large bowl and stir until combined. Add pasta and toss to coat. Pour into a 13×9 inch casserole dish. Sprinkle with grated Parmesan if desired. Bake at 350 degrees for 25-30 minutes, until bubbly. (For Stolen Moments style, simply cover the casserole dish with foil and refrigerate. Place in a preheated oven 30 minutes before dinner time.)

Soft Scrambled Eggs with Burrata on Toast

Soft Scrambled Eggs with Burrata on Toast

Soft Scrambled Eggs with Burrata on Toast

 

4 large eggs

1 T. unsalted butter

Kosher salt and freshly cracked black pepper

Snipped fresh chives

2 pieces crusty bread, toasted

1 ball burrata cheese

Fresh tarragon leaves

Flaky salt

 

In a medium bowl, crack the eggs and whisk them together. In a large nonstick skillet, melt the butter over medium-low heat. Once it is bubbling, carefully pour the eggs into the hot pan and season with salt and pepper. Slowly drag a spatula along the bottom of the pan allowing the eggs to cook slowly and evenly. Once the eggs are cooked, season them with additional salt and pepper, depending on your preferences, and top with chives. Divide the eggs between the 2 pieces of toasted bread. Add a spoonful of burrata on top of each one. Garnish with tarragon and finish with flaky salt and freshly cracked black pepper.

Simply Sour Cream Chicken Enchiladas

Simply Sour Cream Chicken Enchiladas

1 lb chicken breast, diced

1 medium onion, chopped

1 tablespoon vegetable oil

8 (8 inch) flour tortillas, softened

1 1/2 cups grated Monterey jack cheese or Mexican blend cheese, divided

1/4 cup butter

1/4 cup flour

1 (15 ounce) can chicken broth

1 cup sour cream

1 (4 ounce) can chopped green chilies

In frying pan, cook chicken and onion together in oil over medium-high heat until chicken is just done. Divide cooked chicken evenly between 8 tortillas; add 1 1/2 tablespoons cheese to each tortilla. Roll enchiladas and place seam-side down in 9×13″ baking dish that has been lightly sprayed with no-stick cooking spray. Melt butter in a medium saucepan; stir in flour to make a roux; stir and cook until bubbly; gradually whisk in chicken broth then bring to boiling, stirring frequently. Remove from heat; stir in sour cream and green chiles; pour sauce evenly over enchiladas. Top with remaining 3/4 cup cheese (baking dish may be double-wrapped and frozen at this point) and bake at 400° for 20 minutes until cheese is melted and sauce near edges of baking dish is bubbly.

Chicken Fried Rice

Chicken Fried Rice

3 large eggs

Salt and freshly ground pepper

Vegetable oil for frying

4 boneless, skinless chicken breast halves, cut into thin strips

1 teaspoon sesame oil

1 large onion, finely chopped

2 garlic cloves, finely minced

4 cups cold, cooked rice

6 green (spring) onions, thinly sliced

2 tablespoons soy sauce

Additional sliced green onions for garnish

Beat eggs with salt and pepper to taste. Heat very little oil in a frying pan and make an omelet with half the beaten eggs. Turn on to a plate to cool (do not fold omelet). Repeat process with remaining beaten eggs. Place one omelet on top of the other, fold and coarsely chop. Set aside. In a medium bowl, toss chicken strips with the sesame oil; salt and pepper to taste. Heat 3 tablespoons vegetable oil over high heat in large frying pan or wok and stir-fry the prepared chicken strips until lightly golden, about 2 to 3 minutes. Add the onion and garlic and stir-fry for 1 to 2 minutes or until onion has softened. Add 2 tablespoons more vegetable oil and when hot, stir in the cooked rice and green onions, tossing and mixing thoroughly until very hot. Sprinkle with soy sauce and mix evenly. Remove from heat and stir in diced cooked egg. If desired, garnish with additional sliced green onions.

Chicken Mix and Broth

Chicken Mix and Broth

11 lb. chicken (4 medium fryers) cut up or 12 to 14 whole boneless chicken breasts instead of fryers

4 qt. cold water

3 T parsley flakes

4 carrots, peeled and chopped

4 t salt

1/2 t pepper

2 t dried basil leaves

Combine all ingredients in a large pot or Dutch oven. Cover and cook over high heat until water boils. Simmer until chicken is tender about 1-1/2 hours. (Less time is required if you are using Chicken Breasts). Remove from heat. Strain broth and refrigerate until fat can be skimmed. Cool chicken, remove and discard bones and skin. Put chicken into six 1-pint freezer containers, leaving 1/2 inch space at top. Pour skimmed chicken broth into six more 1-pint containers, with 1/2-inch space at top. Seal and label with date and contents. Freeze. Use within 3 months. Makes 6 pints of Chicken Mix. Makes 6 pints of chicken broth.

Stuffed Muffin Recipe

Stuffed Muffin Recipe

You’ll need some sort of corn muffin mix (you can make your own or I use Jif), plus milk & an egg, whatever it calls for. Combine all that, per directions, then add one of the following:

1-1.5 C. of diced cooked chicken w/1 C. of frozen mixed veggies

Chopped pepperoni, mozzarella cheese, and a couple of Tsp. sauce for pizza muffins

Sautéed ground beef and cheddar for cheeseburger muffins

Diced hotdogs (about 3) and cheese of your choice for corndog muffins

Taco seasoned ground beef and quesadilla cheese for taco muffins

Leftover roast beef, cheese of your choice, and a couple of Tsp. of gravy

Ham and swiss (my favorite)

Basically, add as much or as little filler as you want. My kids prefer lots of filler so every bite has stuff in it. A T. of the mixture should have a bunch of stuff in it, not just be a T. of corn muffin. Spoon it into muffin pans and bake per package directions, yield about 12 regular muffins. These freeze very well. I bake 2-3 batches at once and toss them in the freezer for emergency meals. I put them in the fridge at night to defrost and they are pretty much done by morning, definitely done by lunchtime.

Barbecued-Chicken Potpie

Barbecued-Chicken Potpie

1 tsp. margarine or butter
Cooking spray
2 C. chopped onion
1/2 C. chopped green bell pepper
1/3 C. diced, seeded poblano chile or 1 (4.5-oz.) can chopped green chiles, drained
1 small garlic clove, minced
1 1/2 tsp. cumin seeds
1 tsp. ground coriander
1/4 C. cider vinegar
4 C. shredded cooked chicken breast (about 1 1/2 lb.)
2 T. brown sugar
1 oz. unsweetened chocolate, grated
1 (12-oz.) bottle chili sauce
1 (10 1/2-oz.) can low-salt chicken broth
1 (11.5-oz.) can refrigerated corn bread twists

Preheat oven to 375�. Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, peppers, and garlic, and saut� 5 minutes. Stir in cumin and coriander, and cook 2 minutes. Stir in vinegar, scraping skillet to loosen browned bits. Add the chicken and the next 4 ingredients (chicken through broth), and cook 15 minutes or until thick, stirring occasionally. Spoon chicken mixture into 11 x 7-inch baking dish coated with cooking spray. Unroll corn bread dough, separating into strips. Place strips in a lattice fashion over chicken mixture. Bake at 375� for 25 minutes or until golden brown; let stand 15 minutes before serving.

Yield: 8 servings
Calories: 394
Fat: 12g
Fiber: 1.7g

Chicken Flautas with Avocado Cream

Chicken Flautas with Avocado Cream

For the Flautas:

Vegetable or canola oil, for frying

1 T. butter

1/2 small red onion, diced

1 jalapeno, diced

1 garlic clove, minced

1 tsp. ground cumin

1/2 tsp. cayenne pepper

1 rotisserie chicken, skin removed and meat finely shredded

1 C. salsa

1/4 C. freshly chopped cilantro leaves

1 C. shredded Cheddar/Monterey jack blend

1 lime, juiced

Salt

16 (5 to 6-inch) flour tortillas

2 C. shredded iceberg lettuce, for serving

For the Avocado Cream:

1 very ripe avocado, halved, pitted and flesh removed

1 (4-ounce) container sour cream

2 T. fresh lime juice

Salt

Fill a large pot with enough oil to reach 2 inches up the side of the pan. Heat over medium heat until a deep-frying thermometer inserted in the oil reads 375 degrees F. To make the flautas: In a pan over medium heat melt butter and saute onions and jalapenos until tender, about 5 minutes. Add garlic, cumin, and cayenne pepper and cook until fragrant, another 2 minutes. Add chicken and salsa; stir to combine. Remove from heat and stir in cilantro, cheese and lime juice. Let cool slightly. Preheat oven to 200 degrees F. Working with 4 tortillas at a time, spread a heaping spoonful along the middle of each tortilla. Roll tortilla tightly around the filling and secure with a toothpick. Using tongs, hold each flauta in hot oil until firm, then release to continue cooking. Cook until golden brown, about 2 minutes, then remove to a paper towel-lined plate and immediately season with salt. Keep flautas warm in the oven on a sheet tray while assembling and cooking the remaining tortillas. To make the Avocado Cream: In a serving bowl, mash avocado, sour cream and lime juice until smooth. Season with salt, to taste. To serve, arrange flautas on a platter of shredded lettuce and serve with Avocado Cream on the side

Chicken and Avocado Salad

Chicken and Avocado Salad

1 1/2 T. extra-virgin olive oil
1 T. fresh lime juice
1/2 T. chopped fresh cilantro
1/8 tsp. salt
1/2 (1-lb.) head romaine lettuce, chopped (4 C.)
1 medium tomato, diced
1/2 medium cucumber, peeled, seeded, and sliced
1/2 lb. cooked chicken breasts, shredded
1/2 avocado, pitted, peeled, and sliced
Freshly ground black pepper

Whisk together oil, lime juice, cilantro, salt, and a pinch or two of pepper in a small mixing bowl. Combine lettuce, tomato, and cucumber in a large mixing bowl. Toss with half of the dressing and season to taste with salt and pepper; divide among 2 plates. Toss chicken with 1/2 T. of the remaining dressing and divide among salads. Top with avocado slices, drizzle with remaining dressing, and serve.

Yield: 2 servings
Calories: 380
Fat: 21g
Fiber: 5g

Shannon Mullen’s Egg Foo Yung

Shannon Mullen’s Egg Foo Yung

olive oil cooking spray
1/2 cup finely shredded cabbage or fresh bean sprouts, rinsed and drained
1/4 cup thinly sliced mushrooms
1/4 cup finely sliced (or grated) carrot
2 tablespoons finely sliced green onions
2 tablespoons chopped red bell pepper
1 teaspoon chopped garlic
1 teaspoon chopped fresh ginger
6 large egg whites and 1 whole egg (or 1 1/4 cups egg substitute)
2/3 cup diced lean turkey, about 4 ounces (or chicken, lean pork, or cooked shrimp)
1/2 teaspoon black pepper
1 tablespoon chopped fresh cilantro or green onion

Lightly coat a large non stick sauté pan with cooking oil spray. Over medium high heat, sauté the vegetables for about 3 minutes or until almost tender but still bright. Transfer vegetables to a bowl to cool. Clean sauté pan to use again. Beat the eggs well. Add turkey, vegetables and seasonings. Stir to combine. Again, lightly coat the pan with cooking oil spray and place over medium high heat. When the pan is hot, add the egg foo yung mixture. Cook, for one minute until it is set around the edges. Reduce heat to low, cover and simmer for two minutes to three minutes or until eggs are set in middle. Remove from heat, covered and allow to rest for two minutes. Fold eggs in half and then cut in half again before transferring to two large plates. Garnish with fresh cilantro or green onion and serve hot with low sodium soy sauce.

Yield: 2 servings
Calories: 171
Fat: 3g
Fiber: .9g

Chicken in Shells

Chicken in Shells

18 jumbo pasta shells
1 8-ounce package light cream cheese
3/4 C. skim milk
1/2 C. roasted sweet red peppers drained, chopped or one 4-ounce jar diced pimiento, drained (no oil pack)
3 T. grated Parmesan cheese
2 C. diced cooked chicken breast
1 10-ounce package frozen chopped broccoli, thawed and drained
2 T. green onion, thinly sliced
1/4 tsp. fresh ground black pepper

Cook pasta shells according to package directions. Rinse with cold water; drain well. In a heavy small saucepan stir light cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. In a large bowl stir together 3/4 C. of the sauce (place remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff shells with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350 degree F oven for 30 minutes or until heated through. To serve, cook and stir remaining sauce over low heat until heated through. Put 3 shells on each serving plate. Spoon sauce over shells. Garnish with fresh parsley sprigs.

Yield: 6 servings
Calories: 341
Fat: 9g
Fiber: 3g

Chicken Lime Soup

Chicken Lime Soup

1 can (14-1/2 oz.) diced tomatoes, undrained
1 C. chopped onion
2 T. chopped chipotle chili peppers, or to taste
3 cloves garlic, minced
2 tsp. dried oregano leaves
1 bay leaf
1-1/2 C. shredded cooked chicken
1-1/2 qt. (6 C.) chicken broth
1/2 C. fresh lime juice
Salt and black pepper
1 C. Kraft Shredded Cheddar & Monterey Jack Cheese
1/2 C. chopped cilantro

Mix tomatoes, onion, chili peppers, garlic, oregano and bay leaf in 4-quart saucepot. Cook on medium-high heat 10 minutes, stirring occasionally. Add chicken, chicken broth and lime juice. Bring to boil. Reduce heat to medium-low; simmer 30 minutes. Remove and discard bay leaf. Season soup with salt and black pepper to taste. Serve in soup bowls topped with cheese and cilantro. Optional: Serve garnished with dollop of Sour Cream, lime slices and fried corn tortillas.

Makes: 7 (1-C.) servings
Calories: 180
Fat: 8g
Fiber: 2g

Mini Chimichangas

Mini Chimichangas

1 T. olive oil
1 C. thinly sliced onions
1 C. julienned red bell pepper
1 C. julienned zucchini
1 medium jalapeno pepper, seeded, deveined and minced
1 garlic clove, minced
2 T. red-wine vinegar
1/2 tsp. mild or hot chili powder
1/2 tsp. ground cumin
1/2 tsp. salt
4 ounces skinless boneless cooked chicken breast, shredded
3 T. chopped fresh flat-leaf parsley
Twelve 6″ flour tortillas
3 ounces sharp cheddar cheese, finely shredded
1/4 C. egg substitute
1/3 C. + 2 tsp. nonfat sour cream

Preheat oven to 400oF. Spray baking sheet with nonstick cooking spray. To prepare filling, in medium nonstick skillet, heat oil; add onions. Cook over
medium heat, stirring frequently, 3-4 minutes, until onions are tender. Add bell pepper, zucchini, jalapeno pepper, garlic and 1/4 C. water; bring liquid to a boil. Cook over medium heat, stirring frequently, 7 minutes, until vegetables are tender. Add vinegar, chili powder, cumin and salt; cook, stirring frequently, 3 minutes longer. Stir in chicken and parsley; remove from heat. Onto bottom third of each tortilla, spoon an equal amount of filling and cheese; fold tortillas envelope-fashion to enclose. Place filled tortillas, seam-side down and 2″ apart, on prepared baking sheet; brush evenly with egg substitute and spray
lightly with nonstick cooking spray. Bake 20 minutes, until tortillas are golden
brown. Serve each filled tortilla topped with 1 1/2 tsp. sour cream.

Makes 6 servings
Calories: 282
Fat: 12g
Fiber: 2g

Chicken Bowtie Soup

Chicken Bowtie Soup

1 quart fat-free, lower-sodium chicken broth
1 heaping C. bowtie-shaped pasta
1 medium carrot, peeled and cut into small dice
1 celery rib, trimmed and cut into small dice
1/4 C. minced onion
1 C. diced all-white meat cooked chicken
1/2 C. frozen baby peas
1 T. cornstarch whisked into 1/3 C. water
1/2 tsp. salt
1/4 tsp. fresh-ground black pepper

Pour the broth into a 3 to 4-quart saucepan, place over medium-high heat and bring to a boil. Add the bowtie pasta, carrots, celery and onion, return to a simmer, reduce the heat and simmer for 15-20 minutes, stirring
occasionally, until the pasta is almost tender. Add the chicken and peas and simmer for 2 minutes. Whisk the cornstarch mixture and add it to the soup along with the salt and pepper. Simmer until slightly thickened and
glossy. Serve immediately.

Yield: 4 servings
Calories: 158
Fat: 1g
Fiber: 2g

Chicken Burrito Soup

Chicken Burrito Soup

2 C. Fat Free Chicken Broth
1 C. water
2 tsp. taco seasoning
1/4 tsp. dried minced garlic
1 tsp. dried parsley flakes
1 C. frozen whole kernel corn
1/4 C. chopped red bell pepper
1/4 C. chopped green bell pepper
1/2 C. chopped onion
1 C. diced cooked chicken breast — (5 oz.)
6 oz. red kidney beans — rinsed and drained (one 8 oz can)
1 C. stewed tomatoes — coarsely chopped and undrained
1 1/2 oz. uncooked noodles — (1 C. cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally. Serves 4 (1 1/2 C.). Freezes well.

Servings: 4
Serving size: 1 1/2 C.

Calories: 262
Fat: 2g
Fiber: 5g

Green Chili Chicken Casserole

Green Chili Chicken Casserole

1 1/3 C. Chicken Broth
1 C. canned chopped Green Chilis, drained
1 C. chopped Onion
1 C. fat free Sour Cream
3/4 tsp. Salt
1/2 tsp. Cumin
1/2 tsp. Pepper
2 10.5oz. cans 98% fat free Cream of Chicken Soup, undiluted
1 clove Garlic, minced
Cooking Spray
24 6″ Corn Tortillas
4 C. shredded Cooked Chicken Breast (sub cooked turkey, if desired)
2 C. (8oz) finely shredded reduced fat Cheddar Cheese (sharp if you can find it)

Preheat oven to 350 degrees. Combine first 9 ingredients in a large saucepan, stirring with a whisk. Bring to a boil; stirring constantly, remove from heat. Spread 1 cup soup mixture in a 13 x 9 inch baking dish coated with cooking spray. Arrange 6 tortillas over the soup mixture and top with 1 cup chicken and 1/2 cup cheese. Repeat layers, ending with cheese. Spread remaining soup mixture over cheese. Bake at 350 degrees for 30 minutes or until bubbly.

Yield: 12 servings
Serving Size: 3/4 cup

Calories: 315
Fat: 7.5
Fiber: 3.2g
Points: 6

Spicy Chicken (or Turkey) & Spaghetti Squash Skillet

Spicy Chicken (or Turkey) & Spaghetti Squash Skillet

1 small spaghetti squash, cooked and separated into strands
2 T olive oil
1/2 C minced onion
3-4 cloves garlic, minced
2 green onions, finely chopped
12 oz. cooked chicken or turkey meat
2 C canned crushed tomatoes
1/4 C dry red wine
2 tsp. capers
2 1/2 tsp. fresh oregano (1 tsp. dried)
1 tsp. crushed red pepper, more to taste
3 T Italian parsley, finely chopped

Heat the oil in a skillet over medium high heat, sauté onion, garlic and green onions for 2 minutes. Add the chicken or turkey and cook for about 3-4 minutes. Stir in tomatoes and wine and bring to a boil, then lower heat and simmer for about 20 minutes. Add remaining ingredients and simmer for another 5 minutes. Pour sauce over heated spaghetti squash and serve.

Yield: 6 Servings

Honey Hot Buffalo Chicken Pizza

Honey Hot Buffalo Chicken Pizza

3/4 cup canned crushed tomatoes
1/4 cup honey
1 clove garlic, minced
1/2 tsp. dried oregano
1/2 tsp. hot pepper sauce or to taste
1 cup diced or shredded cooked chicken breast
1 (10-ounce) tube refrigerated pizza dough
1 T. olive oil
3 oz. blue cheese, finely crumbled ( 3/4 cup)
1/2 cup finely diced celery

Preheat oven to 500 degrees. In a small saucepan, combine crushed tomatoes, honey, garlic, oregano and hot pepper sauce. Simmer over low heat for 5 minutes. Mix 1/4 cup tomato mixture with chicken. Shape pizza dough according to package directions for thin-crust pizza. Brush pizza shell with oil. Spread remaining sauce over dough. Scatter chicken over sauce. Bake until lightly browned, about 10 minutes. Remove from oven. Sprinkle pizza with cheese, then celery. Cut into 6 wedges.

Yield: 6 servings
Calories: 272
Fat: 9g
Fiber: 1g

Chicken Puttanesca Pizza

Chicken Puttanesca Pizza

from Cooking Light, September 2003

1 10oz. Italian Cheese Flavored Pizza Crust (such as Boboli)
1 1/3 C. Mushroom & Olive Pasta Sauce
2 tsp. Capers
1/4 tsp. crushed Red Pepper
1 6oz. pkg. Italian-style cooked Chicken Breast (such as louis rich), or 1 C. diced cooked chicken
3/4 C. (3oz) shredded part-skim Mozzarella Cheese

Preheat oven to 450 degrees. Place pizza crust on a baking seet. Spread pasta sauce over crust, leaving a one inch border; top with capers, pepper, and chicken. Sprinkle with cheese. Bake at 450 for 12 minutes or until the crust is crisp. Cut into 4 wedges.

Yield: 4 servings
Serving Size: 1 wedge

Calories: 342
Fat: 9.6g
Fiber: 1.4g

Chicken Manicotti with Red Pepper Cream Sauce

Chicken Manicotti with Red Pepper Cream Sauce

12 manicotti or 18 conchiglioni (jumbo shells)
8-oz. package reduced-fat cream cheese (Neufchatel), cut up
3/4 C. fat-free milk
1/2 of a 7-oz. jar roasted red sweet peppers (about 1/2 C.), drained and chopped or one 4-oz. jar diced pimiento, drained
3 T. grated Parmesan cheese
9-oz. package (2 C.) frozen diced cooked chicken, thawed
10-oz. package frozen chopped broccoli, thawed and drained
2 T. thinly sliced green onion
1/4 tsp. ground black pepper

Cook pasta according to package directions. Rinse with cold water; drain well. For sauce: In a heavy small saucepan stir cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. For filling:
In a large bowl stir together 3/4 C. of the sauce (set remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff each manicotti with about 1/4 C. of the filling or each conchiglioni with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350º oven for 30 minutes or until heated through. To serve: Cook and stir remaining sauce over low heat until heated through. Place 2 manicotti or 3 shells on each serving plate. Spoon sauce over shells.

Yield: 6 servings
Serving Size: 2 manacotti or 3 shells w/sauce

Calories: 318
Fat: 14 g
Fiber: 1g

Thai Roast Chicken and Vegetable Salad

Thai Roast Chicken and Vegetable Salad

2 cups julienned, cooked chicken breasts (grilled, baked, or poached)
1 cup julienned red bell pepper
1 cup julienned yellow bell pepper
1 cup julienned zucchini
1 cup julienned yellow summer squash
1 cup julienned carrots
1 cup sliced fresh shiitake mushrooms

Dressing

1/2 cup unsweetened orange juice
1 tsp. tahini (sesame butter)
1 T. tamari (soy) sauce
1 T. seasoned rice vinegar
1 tsp. minced fresh ginger
1/2 tsp. minced fresh garlic
1/4 tsp. Sriracha (chile) sauce
1/8 tsp. ground star anise

For the salad: In a large mixing bowl, combine all the salad ingredients. Set aside. For the dressing: In a small bowl, whisk together all the ingredients. Toss the salad with the dressing. Divide salad among 8 serving plates.

Per serving: Calories 130

Curried Chicken and Lentil Soup

Curried Chicken and Lentil Soup

3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 C. chicken stock or as needed
3 T. oil
2 yellow onions, diced about 3 C.
2 tsp. curry powder
1/2 tsp. ground ginger
1 tsp. finely minced garlic
1/4 cup lite coconut milk
2 C. diced plum tomatoes, or canned
1 tsp. lemon juice
1 tsp. salt
1/2 tsp. pepper
3 T. chopped fresh mint

Put the lentils in a small saucepan and cover with cold water about two inches over the top. Bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside. Bring the chicken stock up to a boil in a sauté pan. Reduce the heat and poach the chicken breasts until done, about 6-8 minutes. Remove chicken from the stock and set aside. Reserve the stock for the soup. When the chicken is cool enough to handle, cut or tear into bite sized pieces. Melt the butter in a medium size saucepan over a moderate heat. Cook the chopped onions for about 10 minutes, until tender and translucent. Add the curry, ginger, and garlic, and cook for 2-3 minutes longer. Add the reserved chicken stock and coconut cream to the onion mixture. Simmer about 10 minutes. Add the diced tomatoes and lentils and bring up to a boil. Add lemon juice and salt and pepper to taste. You may add the chicken now and heat through and serve at once, sprinkled with mint. Or, you may prepare the soup up to this point and refrigerate.

To serve later: If you have made the soup ahead of time, and have cooked the chicken breasts (or have left over cooked chicken or turkey), bring the soup to a boil. Reduce heat, add the reserved shredded chicken, warm through and ladle into bowls. Thin with more stock or water as needed. Top each portion with a sprinkle of chopped mint.

1 bowl (1/6 recipe) 250 Fiber 9 g

Roasted Chicken and Bow Tie Pasta Salad

Roasted Chicken and Bow Tie Pasta Salad

3 C. uncooked farfalle (bow tie pasta) (about 8 oz.)
1/3 C. fresh orange juice
1/4 C. fresh lemon juice
2 T. extravirgin olive oil
1 T. stone-ground mustard
2 tsp. sugar
1 1/4 tsp. salt
1/2 tsp. freshly ground black pepper
1 1/2 tsp. rice vinegar
2 C. shredded cooked chicken breast (about 2 breasts)
1 1/2 C. seedless red grapes, halved
1 C. thin diagonally cut celery
1/3 C. finely chopped red onion
1/3 C. coarsely chopped walnuts, toasted
3 T. chopped fresh chives
2 T. chopped fresh parsley

Cook pasta according to package directions, omitting salt and fat; drain. Cool completely. Combine orange juice and the next 7 ingredients (orange juice through rice vinegar) in a large bowl, stirring with a whisk to combine. Add pasta, chicken, grapes, celery, red onion, walnuts, chives, and parsley; toss gently to combine.

Yield: 6 servings
Serving size: about 1 2/3 C.

Calories: 363
Fat: 14.4g
Fiber: 3.1g

Dress Me Up Mexican Soup

Dress Me Up Mexican Soup

1 C. onion, chopped
2 cloves garlic, chopped
3 green onions, chopped
2 (12 oz.) cans of diced tomatoes
4 C. low fat chicken broth
1/3 C. salsa
1/2 red pepper, chopped
1/2 green pepper, chopped
3-4 celery stalks, chopped
1/3 C. Fresh cilantro
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 tsp. basil
4 T. fat free sour cream
4 T. flour to thicken

Sauté onions, garlic & green onions in a large pan with a little water until tender. Add remaining ingredients except sour cream and flour. Stir flour into sour cream, mixing well. Stir sour cream mix into soup. Simmer until all vegetables are tender and the soup has slightly thickened. This is 0 ww points as is. Add cooked chicken, beef, strips of tortilla, and/or broken bits of toasted tocao shells for additional points/calories, as desired

Yield: 9 servings
Calories: 71
Fat: 3.6g
Fiber: 1.1g

Chicken Pot Pies

Chicken Pot Pies

Cooking spray
1 C. carrots, diced
1 C. mushrooms, sliced
1/2 C. celery, chopped
1/2 C. frozen peas, (green), thawed
1/4 C. onion, minced
1 1/2 C. water
1 1/2 cans cream of chicken soup, undiluted
1/2 tsp. pepper
1/4 tsp. dried thyme
3 C. cooked chicken breast, diced
1 C. self-rising flour
1 1/2 T. margarine stick, chilled & cut,into small pieces
1/4 C. skim milk

Preheat oven to 425°. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add carrot, mushrooms, celery, green peas, and onion; sauté 5 minutes or until vegetables are tender. Combine water, soup, pepper, and thyme in a medium bowl; stir well. Stir in vegetables and chicken. Spoon chicken mixture evenly into 6 (8 oz.) individual round baking dishes coated with cooking spray. Place flour in a small bowl; cut in margarine with a pastry blender or 2 knives until mixture is crumbly. Sprinkle milk, 1 T. at a time, over surface; toss with a fork until moist. Drop dough by level T. onto chicken mixture. Bake at 425° for 15 minutes or until biscuit topping is golden.

Yield: 6 servings
Calories: 281
Fat 6.8g
Fiber 1.7g

Enchiladas Verdes

Enchiladas Verdes

Salsa verde:
1 lb. tomatillos (about 15)
1 1/4 C. fat-free, less-sodium chicken broth
1/4 tsp. salt
1 jalapeño pepper, seeded and chopped

Filling:
2 1/2 C. shredded cooked Chicken (about 12 oz.)
1/2 C. (2 oz.) shredded asadero cheese or Asiago cheese
1/3 C. finely chopped onion
1/3 C. minced fresh cilantro
1/3 C. fat-free, less-sodium chicken broth
1/3 C. fat-free sour cream
1 T. fresh lime juice
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 tsp. black pepper

Remaining ingredients:
Cooking spray
8 (6-inch) corn tortillas
1/4 C. fat-free sour cream
Sliced jalapeño pepper (optional)

To prepare salsa verde, discard husks and stems from tomatillos; cut into quarters. Combine tomatillos, 1 1/4 C. broth, 1/4 tsp. salt, and chopped jalapeño in a saucepan over medium heat. Bring to a boil; reduce heat, and simmer 15 minutes or until tomatillos are tender. Cool slightly. Place salsa verde in a blender or food processor, and process until smooth or mash with a potato masher. Place a large nonstick skillet over medium-high heat until hot. Add salsa verde; cook until reduced to 2 C. (about 1 minute). Preheat oven to 400°. To prepare enchilada filling, combine chicken and next 9 ingredients (chicken through black pepper) in a large bowl. Spread 1/2 C. salsa verde in bottom of a 13 x 9-inch baking dish coated with cooking spray. Warm tortillas according to package directions. Spoon about 1/3 C. chicken mixture down center of each tortilla; roll up. Arrange enchiladas, seam sides down, crosswise in dish. Pour remaining salsa verde evenly over enchiladas. Cover and bake at 400° for 10 minutes or until thoroughly heated. Serve with sour cream, and garnish with sliced jalapeño, if desired.

Yield: 4 servings
Serving size: 2 enchiladas and 1 T. sour cream

Calories: 386
Fat: 11.5g
Fiber: 4.8g

Cheesy Chicken Cups

Cheesy Chicken Cups

1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 C. (5 oz.) diced chicken breast (you may use canned chicken)
1 (10 1/2 oz.) can healthy request cream of chicken soup
2/3 C. (2 1/2 oz) shredded reduced-fat cheddar cheese
1 tsp. dried parsley flakes (garlic powder, oregano and basil seasoning works well too)
1/4 tsp. black pepper

Optional: add some cooked chopped broccoli, onions & garlic, or miniature peas to the meat/soup mixture (reduce meat by amount of veggie added, or else you have too much to fit into the cups, and it overflows and makes a mess)

Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cups. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes.

Yield: 12 cups
Servings Size: 2 cups

Calories: 204
Fat: 5.8g
Fiber: 1.1g

Notes: This is a far more processed food type of thing than I normally eat. But if you are in a real hurry, it’s easy easy. Just use a bag/can of precooked chicken breast (usually near the tuna), pre-shredded cheese, and you can have this in the oven in minutes. I have to admit, these are really pretty good, although on a good non stick pan, it is hard to keep the biscuits pressed up so that they are lining the whole cup — the sides keep “shrinking” / sliding down. I serve them with a hot vegetable and a nice crisp salad.

Mexican Lasagna

Mexican Lasagna

1 1/2 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. ground red pepper
1 can (28 oz.) crushed tomatoes
16 oz. nonfat sour cream
6 scallions, chopped
1 can (4 oz.) chopped green chiles, drained
6 to 7 flour tortillas (8-inch)
3 C. shredded cooked chicken
1 can (15.5 oz.) corn, drained
8 oz. shredded cheddar cheese
Sliced black olives, sliced scallions

Heat oven to 350°. Mix chili, cumin, salt, pepper, tomatoes in bowl. Mix sour cream, scallions, chiles in second bowl. Spread 1/2 C. tomato mixture in 13 x 9 x 2-inch baking dish. Arrange 2 tortillas to cover bottom; use pieces from another tortilla to fit corners if needed. Top with half the sour cream mixture, half the chicken, half the corn, 1 C. tomato mixture, one-third cheese. Repeat layering, ending with tortillas, tomatoes. Sprinkle remaining cheese around edge. Bake in 350° oven 35 minutes, until bubbly. Let stand 15 minutes. Garnish with olives and scallions.

Yield: 12 servings
Calories: 327
Fat: 14g
Fiber: 2g

Baked Chicken Tortillas

Baked Chicken Tortillas

1 C. bottled salsa, divided
1 (8-oz.) carton low-fat sour cream
6 (10-inch) flour tortillas
1-1/2 C. chopped cooked chicken breast (about 3/4 pound)
1/3 C. chopped tomato
1/3 C. chopped green or red bell pepper
1/4 C. chopped onion
Cooking spray
3/4 C. (3 oz.) shredded reduced-fat cheddar cheese

Preheat oven to 350°F. Combine 1/2 C. salsa and sour cream in a small bowl, and spread evenly over each tortilla. Divide chicken, tomato, bell pepper, and onion evenly down center of each tortilla, and roll up. Place rolls, seam sides down, in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 C. salsa. Bake at 350°F for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.

Yield: 6 servings
Serving size: 1 roll

Calories: 379
Fat: 10.8g
Fiber: 2.8g

Chicken Parmesan Pita Pizzas

Chicken Parmesan Pita Pizzas

2 large cloves garlic, finely chopped
2 tsp. olive oil
1/4 tsp. salt
1 lb. uncooked chicken tenders
6 pita breads (6 inch), split in half to make a total of 12 rounds
3/4 C. tomato or pizza sauce
6 T. grated Parmesan cheese
1 C. shredded reduced-fat (50%-less-fat) mozzarella cheese (4 oz.)

Heat broiler. In a glass pie plate or small dish, combine the chopped garlic, olive oil and salt. Add chicken; turn to thoroughly coat the chicken. Arrange the chicken tenders in a single layer on a broiler-pan rack. Broil the chicken about 4 inches from the heat for 3 minutes. Turn chicken tenders over with with a set of tongs. Continue to broil until cooked through, about 2 minutes. Remove the chicken tenders from the broiler. Leave the broiler on. When chicken tenders are cool enough to handle, thinly slice them. Set aside. Arrange the pita rounds, rough side up, on baking sheets. Toast the pita rounds under the broiler until barely golden around edges, 30 to 45 seconds. Spread a generous 1 T. tomato sauce over each pita. Top each pita with the sliced chicken tenders, dividing equally. Sprinkle each pita with 1/2 T. grated Parmesan cheese and very generous T. of the shredded mozzarella cheese . Broil the pizzas about 4 inches from the heat until the mozzarella cheese is just melted, about 1 minute. Let pizzas stand a few minutes before serving.

Yield: 6 servings
Serving Size: 2 pizzas

Calories: 345
Fat: 8g
Fiber: 2g

Red Hot Fusilli

Red Hot Fusilli

1 T. olive oil
2 cloves garlic, minced
1/4 C fresh parsley, minced
4 C ripe tomatoes, chopped
1 T. fresh basil, chopped (or 1 tsp. dried)
1 T. oregano leaves, crushed (or 1 tsp. dried)
1/4 tsp. salt
to taste ground red pepper or cayenne
8 oz. uncooked fusilli pasta (4 C cooked)
1/2 lb. cooked Chicken, cut into chunks

Heat oil in medium saucepan. Saut� garlic and parsley until golden. Add tomatoes and spices. Cook uncovered over low heat for 15 minutes or until thickened, stirring frequently. Add 1/2 lb. chicken cut into chunks and continue cooking for 15 minutes until chicken is heated through and sauce is thick. Cook pasta in unsalted water until firm. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for next day’s lunch.

Yield: 4 servings
Serving Size: 1 C.

Calories: 293
Total fat: 5g
Total fiber: 4g

White Russian Stroganoff

White Russian Stroganoff

2 large onions, thinly sliced
3 C. sliced mushrooms
1 C. fat-free chicken stock
1 1/4 C. Low-Fat White Sauce
2 T. low-sodium tomato paste
1 tsp. dried basil, crushed
1/2 tsp. paprika
1/4 tsp. ground nutmeg
1/4 C. dry sherry
4 C. chopped cooked chicken or turkey
1/2 C. non-fat plain yogurt
1/2 T. cornstarch

Cook the onions in a pan, covered, over very low heat until soft, stirring frequently to prevent scorching. Add the mushrooms and continue cooking, covered, until soft. Add all the other ingredients, except the chicken or turkey, yogurt, and cornstarch, and simmer, uncovered, for 10 minutes. Add the chicken or turkey and cook until thoroughly heated. Combine the yogurt and cornstarch in a small bowl and mix well. Remove the pan from the heat and stir in the yogurt mixture.

Makes 8 servings
Serving Size: 3/4 cup
Calories: 177
Fat: 2g