Monday, January 14, 2008

Fired Up Chicken Pita

1 portion cooked chicken breast
1/2 cucumber, peeled, diced
1 tomato, diced
1 slice red onion, chopped
Ground red pepper, to taste
1 Tbsp fat-free plain yogurt
Hot peppper sauce, to taste
1 pita, cut in half

1. Slice cooked chicken breast into bite-size pieces. In a medium mixing bowl, combine hicken, cucumber, tomato, onion, red pepper, yogurt, and hot pepper sauce; mix well.
2. Spoon the chicken mixture into the pita.

Yield: 1 serving
Prep Time: 10 minutes

Turkey Bacon Melt

3 strips lean turkey bacon (each cut in half)
1 whole-wheat English muffin, split
2 thick slices of tomato
2 slices reduced-fat cheese

1. Preheat oven to 400*F.
2. Cook turkey bacon according to its package directions.
3. Place the whole wheat English muffin halves face up on a baking sheet. Top each with a slice of tomato. Layer with cheese and top with 3 half slices of cooked bacon.
4. Place in the oven and bake for 3-5 minutes, until cheese it melted and bubbly.

Yield: 1 serving
Prep time: 15 minutes

Ham and Cheese Egg Casserole

2 cups frozen diced potatoes
1 cup cooked lean ham, diced
1/2 cup fresh mushrooms, sliced
2 green onions, sliced
1 1/4 cup egg substitute
1/2 cup skim milk
1/2 cup reduced-fat cheddar cheese, shredded

1. Preheat oven to 325*F.
2. Lightly coat a 9" x 13" baking dish with cooking spray.
3. Layer potatoes evenly on the bottom of the dish; top with ham, mushrooms, and onions.
4. In a small mixing bowl, beat egg substitute and skim milk with a fork or whisk until well blended.
5. Pour egg mixture over ham and vegetables in baking dish and top with cheese.
6. Bake until eggs are firm and top is lighlty borwned, approximately 40 minutes.

Yield: 4 servings
Prep Time: 50 minutes

Chicken Pomodoro

4 portions spaghetti (about 8 oz uncooked)
2 egg whites
4 tsp. Mrs. Dash Tomato-Basil-Garlic seasoning
1/4 cup reduced-fat Parmesan cheese, grated
4 portions chicken breast
2 Tbsp olive oil
3 tomatoes, diced (or one 15-oz can)
1 green bell pepper, sliced
1 yellow bell pepper, sliced
3/4 tsp. Italian seasoning
4 Tbsp red wine (or chicken broth)

1. Prepare spaghetti according to its package directions
2. In a medium mixing bowl, lightly beat the egg whites. In a pie plate, combine the Mrs. Dash seasoning and Parmesan cheese.
3. Dip chicken breasts in egg whites then into the seasoned Parmesan, coating both sides.
4. Heat olive oil in a large nonstick skillet over medium heat. Place chicken breasts in skillet; cover and cook for approximately 6 minutes; turn and cook for 6 more minutes until no longer pink in the center. Transfer the cooked chicken breasts to a plate; cover with foil to keep warm.
5. Add tomatoes and bell pepper to skillet and saute over medium heat until the peppers begin to soften, approximately 3 minutes. Stir in Italian seasoning and red wine (chicken broth), continue to cook for 2 minutes.
6. Add pasta to the skillet with sauteed tomatoes and peppers; mix gently.
7. Slice cooked chicken. Serve over pasta mixture.

Yield: 4 servings
Prep Time: 30 minutes

Great Green Chili

8 cups fat-free, reduced-sodium chicken broth
1 onion, finely chopped
8 portions chicken breast (about 2 lbs)
2 packages Knorr Roasted Chicken Gravy Mix
3 cans (7 oz each) mild diced green chiles
6 cloves garlic, minced
1/2 cup fresh cilantro, chopped
1/2 tsp ground cumin
2 jalpenos, seeded and chopped
1 can (28 oz) white hominy, drained
8 (6-inch) flour tortillas
1 tomato, diced
1/2 cup fat-free sour cream

1. In a large pot, combine chicken broth, onion, and chicken breasts. Heat to boiling over high heat. Then reduce heat to low and simmer until the chicken is no longer pink in the center, about 20 minutes. Remove chicken from the broth and set aside to cool.
2. Use a whisk to blend gravy mix into the broth. Then add chilies, garlic, cilantro, cumin, jalapenos, and hominy. Bring to a boil over medium-high heat; then reduce heat to low.
3. Shred the cooked chicken by pulling it apart with 2 forks, and add it back into the broth. Cover and simmer about 40 minutes.
4. Warm flour tortillas by placing them between two damp paper towls o nhigh for 45 seconds.
5. Spoon a potion of the green chili into each bowl, top with a spoonful of diced tomato and a tablespoon of sour cream.
6. Serve with warmed tortillas for dipping.

Yield: 8 servings
Prep Time: 1hour, 15 minutes.

Chicken Enchiladas

4 portions chicken breast
4 green onions, sliced
2 Tbsp fresh cliantro, chopped
1 jalapeno, seeded and minced
3 cans (10 oz each) green enchilada sauce
8 corn tortillas
1 cup reduced-fat cheddar cheese, shredded
Garnish (Optional):
2 cups lettuce, shredded
1/2 cup salsa
1/2 cup light sour cream
1 tomato, diced
1 can (2 oz) ripe olives, sliced

1. Preheat oven to 350*F. Lightly coat a 9" x 13" baking dish with cooking spray.
2. Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center, about 15 minutes. Drain and cool slightly. Shred cooked chicken by pulling apart with 2 forks; set aside.
3. Lightly coat a large skillet with cooking spray and place over medium-high heat. Add green onion, cilantro, and jalapeno; saute for 2 minutes. Add shredded chicken and 1 can of enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes.
4. Pour the 2 remaining cans of enchilada sauce in a medium bowl and microwae until warm, about 2 minutes. Dip each tortilla in the heated sauce and fill witha bout 1/8 of the chicken mixture. Roll up and place, seam-side down, in the prepared baking dish.
5. Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until enchiladas are heated through and cheese is melted, about 15 minutes.
6. Divide lettue onto four plates and place a potion of enchiladas on top. Top with a spoonful of salsa, a dollop of sour cream, tomatoes, and olives.

Yield: 4 servings
Prep Time: 50 minutes

Caribbean Chicken Salad

4 portions chicken breast
2 tsp McCormick Montral Chicken seasoning
1 bag of baby romaine salad
1 bag romaine salad blend
1 cucumber, sliced
1 red onion, sliced
1 cup radishes, sliced
1 red bell pepper, diced
2 tomatoes, diced
1 can (11 oz) mandarin oranges, drained
1 can (8 oz) pineapple tidbits, drained
1/2 cup reduced-fat cheddar chees, shredded
1/2 cup lite honey-Dijon salad dressing

1 Preheat grill to high. Season the chicken breasts on both side with the Montreal seasoning. Then place chicken on hot grill and cook for approximately 6 minutes; turn and grill for approximately 6 more minutes, until no longer pink in the center.
2. While the chicken is cooking, combine the baby romaine salad, romaine salad blend, cucumber, red onion, radishes, red bell pepper, and tomatoes in a large mixing bowl and toss.
3. Divide salad between four plates. Top each with one-fourth of the mandarin orange slices, pineapple tidbits, and shredded cheese.
4. Place the cooked chicken on a cutting board, let it cool slightly, then slice into 1/2-inch strips.
5. Top each salad with a portion of chicken. Pour honey-Dijon dressing over salads.

Yield: 4 servings
Prep Time: 30 minutes

Santa Fe Chicken Soup

1/3 c. brown rice (uncooked)
4 portions chicken breast
1 lime, halved
2 tsp taco seasoning
6 corn tortilaas
1 Tbsp olive oil cups fat-free, reduced sodium chicken broth
1 clove garlic, minced
1/2 onion, chopped
1 can (4 oz) diced green chiles
6 cups fat-free, reduced-sodium chicken broth.
4 Tbsp salsa
1/4 cup fat-free sour cream
2 Tbsp cilantro, chopped
1. Cook brown rice accordgin to its package directions. While the rice is cooking, place chicken breasts in a shallow dish; cover with lime juice, and lightly coat both sides with tao seasoning. Then place chicken on a hot grill and cook for approximately 6 minutes on each side. Let the chicken cool slightly, then cut it into strips and set aside.
2. Preheat oven to 350* F and cut corn tortillas into 1/2-inch strips, then place them on a baking sheet. Bake for about 15 minutes or until they are crispy, then set aside.
3. While the tortilla strips are baking, heat olive oil in a large pot over medium heat. Add garlic and onion; saute until the onion is transparent, about 8 minutes.
4. Add cooked rice to the pot and saute for 3 minutes. Add green chilies and saute for 2 more minutes. Then pour fat-free chicken broth into the mixture and bring it to a boil. Add sliced chicken and reduce heat to low. Simmmer for about 25 minutes.
5. Place a few baked tortilla strips in the bottom of bowls, and spoon about a fourth of the soup into each. Garnish each bowl with a a few more tortilla strips, a sponful of salsa, fat-free sour cream, and cilantro. Serve and enjoy!
Yield: 4 servings
Prep Time: 55 minutes
Eating for Life Cookbook

Saturday, January 5, 2008

Popcorn Cake

4 qt. popped corn
1 c. butter or margarine
2 c. nuts
1 1/3 c. sugar
3 c. mini marshmallows
½ c. light corn syrup
1 ½ c. M&Ms
1 tsp. vanilla

Mix popcorn, nuts, marshmallows and M&Ms in large bowl. Melt butter in heavy saucepan and add sugar and corn syrup. Bring to a boil, stirring and simmering for 3 minutes. Add vanilla and blend well. Pour over popcorn mixture and mix well. Let stand 2 minutes to cool. Arrange on baking sheet into candy cane shape. Wrap in plastic wrap to store. Can make smaller candy canes to give away. I usually put on cookie sheet and cut into small squares.

Turkey Primavera

Turkey Primavera
(great for using up leftover turkey from the holidays)

1 C uncooked penne pasta
8 fresh asparagus spears, trimmed and cut into 1-inch pieces
2/3 C sliced carrots
3 T butter
4 large fresh mushrooms, sliced
1/2 C chopped zucchini
1 1/2 C shredded cooked turkey (or chicken)
1 medium tomato, chopped
1 envelope Italian salad dressing mix
1 C heavy whipping cream
1/4 C grated Parmesan cheese

Cook pasta according to package instructions. Meanwhile, in a large skillet, saute asparagus and carrot in butter for 3 minutes. Add the mushrooms, yellow squash and zucchini; saute until crisp-tender.Stir in the turkey, tomato, dressing mix and cream. Bring to a boil; cook and stir for 2 minutes. Drain pasta; add to vegetable mixture and toss to combine. Sprinkle with Parmesan cheese and toss again.

Yield: 4 servings

From "Taste of Home" Recipes Dec. & Jan. 2008