This turned out really really good. I wish now I'd doubled the batch so I would have had more to freeze for later.
Chicken Enchilada Soup
1 can Bush's Dark Red Kidney Beans (15 ounce) rinsed and drained
1 can Diced Tomatoes (14.5 ounce)
1 can Whole Kernal Corn (10 ounce)
1/4 cup dehydrated onion flakes
1 can Red Enchilada Sauce (10 ounce)
1 can Cream of Chicken soup, condensed (10.75 oz)
1 cup 2% low-fat milk
shredded Pepper jack cheese (4 ounces)
8 ounces boneless skinless chicken breast
In a 3 1/2 to 5 quart slow cooker, combine drained beans, tomatoes, corn, onion, and bell pepper. Place 2 chicken breasts on top of mixture. In a large bowl, whisk together enchilada sauce and soup. Gradually whisk in milk until smooth. Pour sauce mixture over ingredients in cooker.Cover; cook on low heat for 6 to 8 hours or on high for 3 to 4 hours. Remove chicken and cut or shred into bite sized pieces. Add chicken back into soup. Top with pepper jack cheese and serve. Can also be topped with avocado, sour cream, or crushed tortilla chips. Note: if the soup is too thick for you, just add a little more milk after it's all cooked.
Serves 6.
Per serving: 245 Calories; 5g Fat (20.6% calories from fat); 14g Protein; 27g Carbohydrate; 8g Dietary Fiber; 19mg Cholesterol; 400mg Sodium.
Monday, November 9, 2009
Wednesday, October 21, 2009
Creamy Pasta Bake
1 pound pasta
1 can Hunt's Garlic & Herb Spaghetti Sauce, cooked
1 cup light sour cream
10 ounces frozen chopped spinach, thawed, drained
1/2 cup Kraft Parmesan & Romano Cheese, grated
1. Preheat oven to 375 degrees F. Mix all ingredients until well blended.
2. Spoon into 13x9-inch baking dish.
3. Bake 25 minutes or until heated through.
Serves 6. Per serving: 424 Calories; 9g Fat (22.0% calories from fat); 12g Protein; 60g Carbohydrate; 6g Dietary Fiber; 3mg Cholesterol; 50mg Sodium. Exchanges: 4 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
1 can Hunt's Garlic & Herb Spaghetti Sauce, cooked
1 cup light sour cream
10 ounces frozen chopped spinach, thawed, drained
1/2 cup Kraft Parmesan & Romano Cheese, grated
1. Preheat oven to 375 degrees F. Mix all ingredients until well blended.
2. Spoon into 13x9-inch baking dish.
3. Bake 25 minutes or until heated through.
Serves 6. Per serving: 424 Calories; 9g Fat (22.0% calories from fat); 12g Protein; 60g Carbohydrate; 6g Dietary Fiber; 3mg Cholesterol; 50mg Sodium. Exchanges: 4 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
Sticky Chinese Chicken
1/3 cup Mrs. Cu, finely crushed
1 tablespoon cornstarch
2 teaspoons light soy sauce
1 pound boneless skinless chicken breasts, cut into 1" pieces
1 tablespoon canola oil
1. In a large bowl, whisk crouton crumbs and cornstarch. Stir in the soy sauce. Add chicken and tosss until completely coated. Cover; refrigerate for at least 30 minutes.
2. Heat the oil in a large nonstick skillet over medium heat. Add chicken and cook, covered, for 20 to 25 minutes until nice and crispy and cooked through. Turn about 4 or 5 times during cooking to avoid burning. Drain on paper towels.
3. Serve immediately with additonal soy sauce, chopped scallions, cooked rice, and steamed sugar snap peas, if desired.
Serves 4. Per serving: 164 Calories; 5g Fat (27.6% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 175mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
1 tablespoon cornstarch
2 teaspoons light soy sauce
1 pound boneless skinless chicken breasts, cut into 1" pieces
1 tablespoon canola oil
1. In a large bowl, whisk crouton crumbs and cornstarch. Stir in the soy sauce. Add chicken and tosss until completely coated. Cover; refrigerate for at least 30 minutes.
2. Heat the oil in a large nonstick skillet over medium heat. Add chicken and cook, covered, for 20 to 25 minutes until nice and crispy and cooked through. Turn about 4 or 5 times during cooking to avoid burning. Drain on paper towels.
3. Serve immediately with additonal soy sauce, chopped scallions, cooked rice, and steamed sugar snap peas, if desired.
Serves 4. Per serving: 164 Calories; 5g Fat (27.6% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 175mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
Overnight Stuffed French Toast
1 pound French bread (16 oz.) cut into 20 slices
8 ounces reduced-fat cream cheese (8 oz.) cut into 1/4" thick slices
3 Cups Egg Substitute
2 Cups 2% low-fat milk
1 teaspoon Vanilla Extract
1/3 Cup Sugar Free Maple Syrup
1/2 tsp cinnamon
1. Spray a 9X13 baking dish with non-stick cooking spray. Layer 10 slices of bread in the bottom of the baking dish (You may need to cut some to fit). Top the bread evenly with cream cheese slices, then place the remaining bread slices on top.
2. In a large bowl, wish together the egg substitute, milk, vanilla, syrup and cinnamon. Pour over the bread to evenly coat. Cover with plastic wrap and refrigerate for 8 hours or overnight.
Remove from the refrigerator and let stand at room temperature for 15 minutes while the oven preheats to 350 degrees. Bake for 1 hour or until liquid is absorbed and the French toast is set in the center. If the top gets too brown, lay a sheet of foil over the baking dish. Cut into 9 pieces. Serve with syrup if desired.
Serves 9. Per serving: 353 Calories; 16g Fat (41.0% calories from fat); 18g Protein; 33g Carbohydrate; 2g Dietary Fiber; 20mg Cholesterol; 636mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
8 ounces reduced-fat cream cheese (8 oz.) cut into 1/4" thick slices
3 Cups Egg Substitute
2 Cups 2% low-fat milk
1 teaspoon Vanilla Extract
1/3 Cup Sugar Free Maple Syrup
1/2 tsp cinnamon
1. Spray a 9X13 baking dish with non-stick cooking spray. Layer 10 slices of bread in the bottom of the baking dish (You may need to cut some to fit). Top the bread evenly with cream cheese slices, then place the remaining bread slices on top.
2. In a large bowl, wish together the egg substitute, milk, vanilla, syrup and cinnamon. Pour over the bread to evenly coat. Cover with plastic wrap and refrigerate for 8 hours or overnight.
Remove from the refrigerator and let stand at room temperature for 15 minutes while the oven preheats to 350 degrees. Bake for 1 hour or until liquid is absorbed and the French toast is set in the center. If the top gets too brown, lay a sheet of foil over the baking dish. Cut into 9 pieces. Serve with syrup if desired.
Serves 9. Per serving: 353 Calories; 16g Fat (41.0% calories from fat); 18g Protein; 33g Carbohydrate; 2g Dietary Fiber; 20mg Cholesterol; 636mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
Hamburger Casserole
8 ounces cooked ground beef, 95% lean
1/2 pound pasta, corkscrew or macaroni cooked
1 can Flavorite Diced Tomatoes
8 ounces Flavorite Light Cream Cheese
onion diced
celery diced
red pepper diced
1 teaspoon worcestershire sauce
Garlic salt and pepper to taste
1/2 cup Sargento Reduced Fat Mild Cheddar Cheese
Brown ground beef with veggies, mix in half of cubed cream cheese, tomatoes, and spices. Transfer to cassarole dish, top with other half of cream cheese cubes and shredded cheddar. Bake until cheese is bubbly, about 20 minutes at 350.
Serves 4. Per serving: 541 Calories; 20g Fat (40.0% calories from fat); 24g Protein; 43g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 3 Grain(Starch); 0 Other Carbohydrates.
1/2 pound pasta, corkscrew or macaroni cooked
1 can Flavorite Diced Tomatoes
8 ounces Flavorite Light Cream Cheese
onion diced
celery diced
red pepper diced
1 teaspoon worcestershire sauce
Garlic salt and pepper to taste
1/2 cup Sargento Reduced Fat Mild Cheddar Cheese
Brown ground beef with veggies, mix in half of cubed cream cheese, tomatoes, and spices. Transfer to cassarole dish, top with other half of cream cheese cubes and shredded cheddar. Bake until cheese is bubbly, about 20 minutes at 350.
Serves 4. Per serving: 541 Calories; 20g Fat (40.0% calories from fat); 24g Protein; 43g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 3 Grain(Starch); 0 Other Carbohydrates.
Crockpot Cheesy Ravioli
1/2 tablespoon oil
1 garlic clove, minced
1 jar four cheese pasta sauce (26 ounce)
1/2 teaspoon italian seasoning
1 cup mozzarella cheese, shredded
1/4 cup onions, chopped
1/2 can tomato sauce (15 ounce)
1 package frozen beef ravioli (25 ounce)
( or chicken tortellini, or cheese ravioli )
1. 1 Spray crock pot with cooking spray.
2 In a large skillet heat oil over medium heat, add onion and garlic
and cook for 4 minutes stirring occasionally.
2. 3 Stir in pasta sauce, tomato sauce and Italian seasoning.
3. 4 Place 1 cup of sauce in crock pot.
4. 5 Add 1 package of the ravioli, top with 1 cup of the cheese.
5. 6 Top with remaining package of ravioli and 1 cup cheese.
7 Pour remaining sauce over the top.
8 Cover and cook on low for 5-6 hours.
Serves 4.
1 garlic clove, minced
1 jar four cheese pasta sauce (26 ounce)
1/2 teaspoon italian seasoning
1 cup mozzarella cheese, shredded
1/4 cup onions, chopped
1/2 can tomato sauce (15 ounce)
1 package frozen beef ravioli (25 ounce)
( or chicken tortellini, or cheese ravioli )
1. 1 Spray crock pot with cooking spray.
2 In a large skillet heat oil over medium heat, add onion and garlic
and cook for 4 minutes stirring occasionally.
2. 3 Stir in pasta sauce, tomato sauce and Italian seasoning.
3. 4 Place 1 cup of sauce in crock pot.
4. 5 Add 1 package of the ravioli, top with 1 cup of the cheese.
5. 6 Top with remaining package of ravioli and 1 cup cheese.
7 Pour remaining sauce over the top.
8 Cover and cook on low for 5-6 hours.
Serves 4.
Creamy Parmesan Orzo
1 Tbsp butter
1 C orzo
1 ¼ C fat-free, low-sodium chicken broth
1 ¼ C water
¼ C (1 oz) grated fresh parmesan
2 Tbsp chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp pine nuts, toasted (optional, not figured into nutritonal info)
Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately.
Makes 4 servings. Per serving: 182 Calories; 4g Fat (17.8% calories from fat); 5g Protein; 31g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 32mg Sodium. Exchanges: 2 Grain(Starch); 0 Vegetable; 1/2 Fat.
1 C orzo
1 ¼ C fat-free, low-sodium chicken broth
1 ¼ C water
¼ C (1 oz) grated fresh parmesan
2 Tbsp chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp pine nuts, toasted (optional, not figured into nutritonal info)
Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately.
Makes 4 servings. Per serving: 182 Calories; 4g Fat (17.8% calories from fat); 5g Protein; 31g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 32mg Sodium. Exchanges: 2 Grain(Starch); 0 Vegetable; 1/2 Fat.
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