Chicken à la King

Prep: 10 min Cook: 25-30 min Serves: 6

Ingredients:

• 1 1/2 lb boneless, skinless chicken breast; cubed
• 1/2 c all-purpose flour
• 2 Tbs light olive oil; divided
• 1 1/4 c white mushrooms; quartered
• 1 lg green bell pepper; diced
• 1/2 tsp freshly ground black pepper
• 1 c dry sherry
  
• 1 c reduced-sodium chicken broth
• 1 c low-fat milk
• 1 4-ounce jar sliced pimientos, rinsed

Directions:

1. Toss chicken & flour in a md bowl until coated.
2. Heat 1 Tbs oil in a large skillet over medium-high heat.
3. Reserve remaining flour, add chicken to pan & cook, stirring occasionally, until lightly browned, 2 to 4 minutes.
4. Transfer chicken to a plate.
5. Reduce heat to md & add remaining oil to the pan.
6. Add mushrooms, bell pepper, and ground pepper, cook stirring often, until mushrooms are softened & starting to brown, 3 to 5 minutes.
   
7. Pour in sherry; bring to a boil & cook, stirring to scrape up any browned bits, 3 minutes.
8. Whisk broth & milk into the reserved flour until smooth.
9. Stir the mixture into the pan & bring to a simmer, stirring often.
10. Stir in pimientos & chicken, return to a simmer.
11. Reduce heat to maintain a gentle simmer & cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes.
12. Serve immediately over egg noodles or fresh baked biscuits.

(Leftover) Turkey Stuffed Peppers

Preheat: 350F Prep: 30-60 min Bake: ab 30 min Serves: 4-8

Ingredients:

• 4 large bell peppers
  
• 2 cloves garlic, minced
• 2 Tbs butter
• 1 lb turkey, shredded
• 4 medium tomatoes, chopped
  
• 2 c mushrooms, sliced
  
• enough rice to make 2 c of cooked rice, preferably white rice
• enough chicken broth to cook rice in & a bit in reserve
  
• 1 Tbs parsley, chopped
  
• 1 Tbs fresh basil, chopped (3/4 tsp dried basil, crushed)
  
• 1/8 tsp hot pepper sauce, optional
  
• 1 c shredded Colby-Jack cheese

Directions:

1. Cut the tops from peppers; removing pepper from stem, chopping 7 reserving.
2. Discard pepper: membrane, seeds & stem.
3. Place pepper halves in an 8x8x2-inch baking dish.
4. In a skillet cook saute garlic in butter.
5. Once garlic turns a golden brown toss with shredded turkey.
6. If using quick cooking rice: Stir in chopped tomatoes, mushrooms, rice, parsley, basil, broth, and hot pepper sauce; bring to boiling, reduce heat, cover & simmer ab 15 min until rice is tender.
7. If using traditional rice: Cook rice in broth until done. Add chopped tomatoes, mushrooms, rice, parsley, basil, hot pepper sauce, garlic, turkey & enough broth to wet the mixture.
8. Fill peppers with mixture & top with cheese.
   
9. Bake, covered by foil, until heated through.
10. Remove foil & bake until cheese is a golden brown.
11. Serve immediately.

Tip: to make 8 smaller servings slice peppers in half lengthwise without removing tops, fill & bake.

Bread Pudding

Preheat: 350°F Prep: 20 min Bake: 40-50 min Serves: 15 Cost: Under $1 per serving

Note: In my house we never have stale or leftover bread... When I want to make bread pudding I have to actively buy bread for the pudding. So I stop in at my local supermarket bakery & see if they have any day old french bread. They will even cut it up into chunks for me while I am doing the rest of my shopping. Talk about your mess saver!

Pudding Ingredients:

• 2 loaves french bread, cubed (about 8 c)
• 2 c raisins (juicy fat raisins, not super dry tiny ones)
• 4 c whole milk
• 1/2 c salted butter
• 1 c sugar
• 1/2 c brown sugar
• 4 eggs, slightly beaten
• 2-4 Tbs real vanilla extract
• 1 Tbs ground cinnamon

Simple Sauce Ingredients:

• 1 can sweetened condensed milk

Optional; Vanilla Sauce Ingredients:

• 1/2 c sugar
• 1/2 c brown sugar
• 1/2 c whipping cream
• 1/2 c butter
• 1 tsp vanilla
• 3 Tbs dark rum, optional

Directions:

1. Combine bread & raisins in a lg bowl
2. In a sauce pan, over mead heat, cook milk & butter until butter is melted.
3. Pour milk mixture over bread & raisins; let stand 10 min.
4. Stir in remaining pudding ingredients letting stand several minutes, repeating the process several times until bread is soaking.
5. Pour into a lightly buttered 9x13 in baking dish.
6. Top with sweetened condensed milk.
7. Bake until center is set & top is browned & bubbly.
8. Best served warm.

Vanilla Sauce directions:

1. In saucepan, over med heat, cook: sugar, brown sugar, whipping cream, butter, & rum if desired; stirring occasionally until mixture thickens & comes to a full boil, 5-8 minutes.
2. Stir in 1 teaspoon vanilla.
3. Serve sauce over warm pudding.

Banana Breakfast Split

Prep: 5 min Serves: 4-8 Cost per serving: $1.50

Ingredients:

• 4 sm bananas
• 2 c low-fat yogurt
• 1 c granola or flake cereal
• 2 c washed & sliced/chopped fresh fruit or berries, such as: apple, kiwi, orange, or strawberries

Optional Toppings:

• spices: cinnamon or nutmeg
• chopped nuts
  

Directions:

1. Cut bananas in half lengthwise & place in a shallow bowl.
2. Top with yogurt, cereal, fruit, & any optional toppings.
3. Serve.
   

PB Pita Pockets

Prep: 15 min Serves: 4, 1/2 pita Cost per serving: $1

Ingredients:

• 2 fresh fruit, such as: apples, pears, bananas, peaches, or mangoes
• 2 med whole wheat pita pockets
• 1/4 c peanut butter

Directions:

1. Wash & slice fruit.
2. Cut pitas in half to form 4 pockets.
3. Warm each pita in the microwave for ab 10 seconds to make them flexible.
4. Carefully open ea pocket & add ab 1 Tbs peanut butter to its inside walls (you may need to warm the PB as well).
5. Fill each pocket with sliced fruit.
6. Serve at room temp with a cold glass of milk.
   

Vegetable Fried Rice

Prep: 10 min Cook: 20 min Serves: 4, 1 1/2 c Cost per serving: $1

Ingredients:

• 3 eggs, lightly beaten
• 1 Tbs vegetable oil
• 1/2 onion, chopped (or 1/2 Tbs onion powder)
• 2 cloves garlic, minced
• 3 c cooked brown rice
• 2 c frozen vegetables (corn, peas & green beans)
• 1 Tbs low sodium soy sauce
• Freshly ground black pepper, to taste

Optional Ingredients:

• 1 c cooked meat (leftovers make an excellent addition)
• cheddar cheese chunks

Directions:

1. Spray a deep 12 in skillet with cooking oil & hat over med-high heat.
2. Pour the eggs into the skillet.
3. Cook the eggs without stirring until fully done; remove from pan & cut into strips, set eggs aside.
4. Return skillet to the burner, heat oil over med-high heat.
5. Add garlic & onion sauteing.
6. Stir in rice, vegetables, soy sauce, & meat if desired; heat through stirring occasionally.
7. Return eggs to pan, heat through.
8. Pepper to taste & serve.

Picnic Salad

Prep: 15 min Serves: 4, 3/4 c Cost per serving: $1

Ingredients:

• 1 1/2 c cooked chicken or 2 6 oz cans tuna
• 1 apple, cored & diced
• 1/3 c chopped celery
• 1/3 c ranch dressing
• 1/8 tsp black pepper, freshly ground
• 1/4 c shopped pecans or walnuts

Variations:

• To make a full meal salad: add 2 c cooked pasta
• Rolled in whole wheat tortillas
• Stuffed into pita pockets
  

Directions:

1. In a med bowl thoroughly combine all ingredients.
2. Serve immediately or store up to 1 day refrigerated in an airtight container.
   

Mexican Chicken Soup

Prep: 15 min Cook: 20 min Serves: 8, 1 c bowls Cost per serving: $1

Ingredients:

• 1 lb fresh tomatoes, diced
• 1 c black beans, rinsed & soaked overnight (or 1, 15 oz, can)
  
• 2 c corn (or 1, 15 oz, can corn, drained & rinsed
• 1, 14 oz, can low sodium chicken broth
• 2 cloves garlic, minced
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/4 tsp black pepper, freshly ground
• 1 lb chicken, shredded (fat, skin & bones discarded)

Optional Garnish:

• salsa
• shredded cheese
• tortilla chips
• sour cream
• fresh cilantro, chopped
  
• fresh avocado, chopped or sliced
  

Directions:

1. In a lg pot add: tomatoes, beans, corn, broth, garlic, chili powder, cumin, pepper, & chicken.
2. Heat to boiling, reduce heat to simmer, covered, until chicken is tender.
3. Garnish & Serve!
   

Chicken Salad Sandwhiches

Prep: 15 min Serves: 6

Ingredients:

• 1/4 c mayonnaise
  
• 1/4 c plain yogurt
• 1 Tbs Dijon mustard
• 1 Tbs lemon juice
• 2 c cooked chicken breast, cubed
• 1/2 c red seedless grapes, halved
• 1/4 c celery, diced
• 1/4 c almond slivers
• 6 romaine leaves
• 6-12 tomato slices
• Salt & pepper to taste
• 6 pita pockets or bread for sandwiches
  

Directions:

1. In a med bowl combine mayo, yogurt, mustard & lemon juice; salt & pepper to taste.
2. Add in chicken, grapes, celery & almonds; toss to coat.
3. Place lettuce & tomato slices on bread & fill with chicken salad.
   

Fruit Kabobs & Dip

Prep: 15 min Serves: 8

Kabob Ingredients:

• 2 c fresh fruit chunks, such as: Apple, Cantaloupe, Grapes, Honeydew, Kiwi, Pineapple, Strawberries, Watermelon, etc.

Dip Ingredients:

• 1/2 c berry applesauce
• 1/2 c low-fat vanilla yogurt

Directions:

1. Prepare dip: Blend applesauce & yogurt in a small bowl until thoroughly combined.
2. Prepare Kabobs: Divide fruit chunks evenly & place on skewers to form kabobs. Optional: lightly grilling fruit can heighten the flavor of some fruits.
3. Cover & chill until ready to serve.
   

Traditional Cranberry Sauce (& Jellied)

Prep: 5 min Cook: 10 min Refrigerate: 2-3 days

Ingredients:

• 3 c (12 oz) fresh whole cranberries, washed & picked over
• 1 c sugar (reduced if using orange juice)
• 1 c water

Optional Ingredients:

• 1 whole cinnamon stick
• 1/2 tsp ground allspice
• 1/4 tsp ground nutmeg
• 1 orange, zested & juiced (should yield ab 3/4 c juice)

Directions:

1. Mix sugar & water in a saucepan, stirring to dissolve sugar.
2. Add cinnamon stick if desired & bring to a boil.
3. Add cranberries (allspice &/or nutmeg if desired) & return to a boil.
4. Reduce heat & continue cooking ab 10 min until berries begin to pop, gently stirring with a wooden spoon occasionally.
5. Remove from heat (add in orange juice & zest if desired) & cool completely at room temp.
6. Remove cinnamon stick & refrigerate.

For Jellied Sauce:

1. Cook berries in water & seasonings until softened & they mush easily.
2. Remove cinnamon stick & mash berries in the pot, using a fine strainer filter over a bowl or place berries in a food mill & mill until you only have the peels left.
3. Return sauce to the stove with sugar & cook for 1-2 min until sugar is dissolved.
4. Pour sauce into a lightly oiled mold & chill

Maple Roasted Sweet Potatoes

Prep: 10 min Bake: 60 min Servings: 12, 1/2c

Per serving: 96 calories; 2 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium
Ingredients:

• 2 1/2 lbs sweet potatoes, peeled & cut into 1 1/2-in pieces (ab 8 c)
• 1/3 c pure maple syrup
• 2 Tbs butter, melted
• 1 Tbs lemon juice
• 1/2 tsp salt
• Freshly ground pepper, to taste

Preparation:

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.
Courtesy: Eating Well 2007

Potato Au Gratin (Variations)

Prep: 15 min Preheat: 375 F Bake: 80 min Serves: 8-12 Cost: ab $8for basic and $12 for casserole

Ingredients:

• ab 12 red potatoes (3-4lbs), washed
• 1/4 c butter
• 1 Tbs onion powder
• 1 Tbs all-purpose flour
• 1 tsp salt
• 1/4 tsp pepper, freshly ground
• 1 1/2- 2 c milk
• 2 1/2 c shredded cheese, divided
• 1/4 c dry bread crumbs
• paprika

Potatoes Au Gratin Casserole Options:

• 1-2 c broccoli or cauliflower florets
• 4-5 carrots, peeled & sliced 1/8" thick at an angle
• 1 turkey or chicken horseshoe sausage, sliced 1/8" thick at an angle

Directions:

1. Line a 9x13" pan or 1 1/2 qt casserole dish with aluminum foil, shiny side up, to save yourself on cleanup.
2. Melt butter in baking dish, pour into a large bowl.
3. Mix in: onion powder, flour, salt & pepper until thoroughly combined.
4. Stir in milk & 2 c shredded cheese
5. Spread potatoes & any desired optional ingredients evenly in pan & cover with cheese mixture.
6. Bake 1 hour.
7. Combine remaining shredded cheese & bread crumbs in a bowl.
8. Sprinkle cheese & bread crumb mixture over the top of the potatoes.
9. Sprinkle with paprika, to taste.
10. Bake an additional 20 min.

Stuffed Green Peppers

Prep:20 min Preheat: 350F Bake: 60min Serves: 6 Cost: under $20.00

Ingredients:

1. 6 large green bell peppers
2. 1 lb extra lean ground beef (93-96% beef)
3. 1/2 c uncooked brown or white rice
4. 2 c low sodium beef or vegetable broth
5. 1, 28 oz, can No-Salt-Added stewed tomatoes
6. 3 Tbs minced garlic
7. 1 Tbs Worcestershire sauce
8. 1 tsp Italian seasoning
9. 1/4 tsp onion powder
10. 1/8 tsp freshly ground pepper
11. 1/2 c shredded low fat Italian cheese

Directions:

1. Slice the tops off peppers, remove ribs & seeds.
2. Cut a thin slice from base of peppers to help the them stand up.
3. In a md pot bring 1 c broth & rice to a boil; reduce heat, cover & cook 20 min.
4. In a lg bowl break apart tomatoes using kitchen shears or fingers.
5. Combine: beef, rice, Worcestershire sauce, Italian seasoning, garlic, onion powder, & pepper to tomatoes.
6. Spoon mixture into peppers & place into a 13x9" baking dish.
7. Pour remaining 1 c broth around peppers in pan.
8. Cover dish w/foil & bake 45 min.
9. Remove foil, sprinkle the top of each pepper with remaining cheese & bake an additional 15 min until the cheese on top is golden brown.
10. Serve.

Healthy Orzo Stuffed Peppers

Prep: 15 min Preheat: 400F Bake: 60 min Serves: 6-7 Cost: under $20
6 peppers: Calories: 368 Fat: 8g Cholesterol: 9mg Sodium: 213mg
7 peppers: Calories: 316 Fat: 7g Cholesterol: 8mg Sodium: 183mg

(Note: These peppers are incredibly filling. I served 1 stuffed pepper to each of my family members with no sides. My children could not finish theirs & my husband was satisfied after finishing just one! Plus, they were so tasty I was complimented all through dinner & I had enough leftover stuffing I was able to fill a 7th pepper.)

Ingredients:

1. 6-7 sweet bell peppers (red or yellow)
2. 4 c (32oz) low sodium chicken broth (Imagine Organic Low sodium free range chicken broth for nutrition facts)
3. 1 1/2 c orzo
4. 1, 28oz, can no salt added stewed tomatoes (Hunts for nutrition facts)
5. 2 zucchini, unpeeled & grated
6. 1/2 c fresh mint leave, chopped
7. 3/4 c shredded, reduced fat Italian cheese blend (Sargento for nutrition facts)
8. 2 Tbs extra-virgin olive oil
9. 3 cloves garlic, minced
10. 1 Tbs Italian seasoning (2-3 Tbs if not using mint)
11. 1 tsp freshly ground black pepper

Directions:

1. Slice the tops off peppers, remove ribs & seeds.
2. Cut a thin slice from base of peppers to help the them stand up.
3. In a md pot bring broth to a boil, add orzo & cook for 4 min.
4. In a lg bowl break apart tomatoes using kitchen shears or fingers.
5. Add: zucchini, mint, 1/2c cheese, oil, garlic, Italian seasoning, & pepper to tomatoes.
6. Use a fine mesh sieve to transfer orzo to the vegetable bowl, mix to combine.
7. Spoon mixture into peppers & place into a 13x9" baking dish.
8. Pour broth around peppers in pan.
9. Cover dish w/foil & bake 45 min.
10. Remove foil, sprinkle the top of each pepper with remaining cheese & bake an additional 15 min until the cheese on top is golden brown.
11. Serve.

Chocolate-Cherry Dr. Pepper Cake

Prep: 10 min Preheat: 350F Bake: 35-40 min Serves: 15 Cost: under $7.00
Calories: 219 Fat: 4g Cholesterol: 0mg Sodium: 20mg

Ingredients:

1. 2c all purpose wheat flour
2. 1 3/4c sugar
3. 1/2c unsweetened cocoa powder
4. 1 Tbs sodium free baking soda
5. 2/3c natural/unsweetened applesauce
6. 1/2 c fat-free or low-fat buttermilk
   
7. 2 Tbs olive or vegetable oil
8. 3/4 c Dr. Pepper soda pop
   
9. 1, 20 oz, can lite cherry pie filling

Directions:

1. Spray a 9x13" pan with nonstick cooking spray, dust w/flour & shake out excess.
2. In a lg bowl mix dry ingredients.
3. Stir applesauce, buttermilk & oil into dry ingredients.
4. In a small saucepan heat soda pop until carbonation is gone.
5. Stir Dr. Pepper into the batter to form a thin mixture.
6. Bake until a toothpick inserted into the center comes out clean.
7. Top with pie filling & slice into 15 squares.
8. Serve warm with a cold glass of milk.
   

Healthy Sloppy Joes

Prep:5 min Cook: 15-20 min Serves: 4 Cost: under $9.00

w/"Franz 100% whole wheat" BBQ buns:
Calories: 350 Fat: 7g Cholesterol: 65mg Sodium: 405mg
w/2 slices "Sara Lee 45 calories & delightful 100% Multigrain" bread:
Calories: 160 Fat: 5.5g Cholesterol: 65mg Sodium: 245mg

Ingredients:

1. 1 lb extra lean ground beef (93-96% beef)
2. 1, 6 oz, can NO-SALT-ADDED tomato paste
3. 1/2 c water
4. 1 Tbs dried, minced onion
5. 1/2 tsp dry mustard
6. 1/4 tsp garlic powder
7. 1/4 tsp chili powder
8. 1/4 tsp freshly ground black pepper
9. 4 whole grain hamburger buns or 8 slices bread, toasted

Directions:

1. Over medium heat break up & brown ground beef, drain grease.
2. Add remaining ingredients, combine thoroughly.
3. Simmer approximately 10 minutes, stirring occasional.
4. Serve with a simple green salad.

Tip: use leftover Sloppy Joe meat for nachos, or bake in a pie crust for a pastry pocket.